Comparing Nutrients in 1 kilogram Elderberries VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Energy	25% 730kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.5% 1.44g	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	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	491% 639g	130g per day for Men 19-50 years
Sugars	NA	661% 479g	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	316% 229g	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	% 248g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	184% 70g	258% 98g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	86.8% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	81.5% 1.06mg	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	22.5% 90μg	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	13.3% 12mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Calcium	38% 380mg	162% 1620mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	319% 2.87mg	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	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	NA	222% 5.1mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	200% 6800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	21.6% 798g	8.12% 301g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Raw Dried Figs per 1 kg

Compare the macro and micronutrient content in 1 kg of Elderberries versus 1 kg of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Elderberries vs Raw Dried Figs:

• 1 kilogram of Elderberries has more Vitamin A, 2.2 times more Vitamin B6 and 30 times more Vitamin C than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 1.4 times more Vitamin B2, 3.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Raw Dried Figs provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Elderberries have insufficient amounts of Vitamin B9
• 1 kilogram of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Elderberries as well as Raw Dried Figs have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Elderberries vs Raw Dried Figs:

• 1 kilogram of Elderberries has 2.7 times more Water than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 4.3 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 13.6 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Potassium and 5 times more Zinc than Raw Elderberries.
• 1 kilogram of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Raw Dried Figs lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Elderberries has more Omega 3 than Raw Dried Figs.
• While 1 kg of Raw Dried Figs contains 3.4 times more Energy, 2.1 times more Omega 6, 3.5 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than Raw Elderberries.
• 1 kilogram of Elderberries provide inadequate amounts of Omega 6 and Protein
• 1 kilogram of Raw Dried Figs provide inadequate amounts of Omega 3