Comparing Nutrients in 1 kilogram Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	25% 730kcal	37% 1070kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	NA	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	2.76% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	214% 279g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	184% 70g	NA	38g per day for Men 19-50 years
Protein	11.8% 6.6g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	400% 360mg	11% 10mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	38% 380mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	200% 16mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.7% 390mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	28.5% 970mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21.6% 798g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Elderberries versus 1 kg of Figs, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Elderberries has 15 times more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5 and 36 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 kilogram of Elderberries has 1.5 times more Calcium, 5.7 times more Iron, 3.9 times more Phosphorus and 2.9 times more Potassium than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 1 kg of Figs, canned, extra heavy syrup pack, solids and liquids contains 1.7 times more Copper and 2 times more Magnesium than Raw Elderberries.
• 1 kilogram of Elderberries lack sufficient amounts of Magnesium
• 1 kilogram of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Figs, canned, extra heavy syrup pack, solids and liquids contains 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Elderberries.
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in one kilogram.