Comparing Nutrients in 1 kilogram Elderberries VS Figs Canned in Light Syrup

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Figs Canned in Light Syrup	2%	1%	97%

Macro Nutrients

	Elderberries	Figs Canned in Light Syrup	Recommended Dietary Allowance
Energy	25% 730kcal	23.8% 690kcal	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	138% 180g	130g per day for Men 19-50 years
Sugars	NA	223% 162g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs Canned in Light Syrup	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	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	27.3% 4.37mg	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	54% 0.7mg	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	5% 20μg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35% 42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Figs Canned in Light Syrup	Recommended Dietary Allowance
Calcium	38% 380mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	120% 1.08mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	37.4% 0.86mg	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	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	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	22% 813g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Elderberries vs Figs Canned in Light Syrup:

• Raw Elderberries have 15 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 3 times more Vitamin B9 and 36 times more Vitamin C than Figs Canned in Light Syrup with Liquids.
• Both Raw Elderberries and Figs Canned in Light Syrup with Liquids have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Elderberries as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Figs Canned in Light Syrup:

• Raw Elderberries have 1.4 times more Calcium, 5.5 times more Iron, 3.9 times more Phosphorus, 2.7 times more Potassium and 3 times more Selenium than Figs Canned in Light Syrup with Liquids.
• While Figs Canned in Light Syrup with Liquids contain 1.8 times more Copper and 2 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Figs Canned in Light Syrup with Liquids have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries have more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Raw Elderberries and Figs Canned in Light Syrup with Liquids have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Elderberries as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.