Comparing Nutrients in 1 kilogram Elderberries VS Figs

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Figs	4%	3%	93%

Macro Nutrients

	Elderberries	Figs	Recommended Dietary Allowance
Energy	25% 730kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.88% 0.6g	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	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	148% 192g	130g per day for Men 19-50 years
Sugars	NA	224% 163g	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	76.3% 29g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	87% 1.13mg	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	15% 60μg	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	22.2% 20mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Figs	Recommended Dietary Allowance
Calcium	38% 380mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	77.8% 0.7mg	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	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	NA	55.7% 1.28mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	68.2% 2320mg	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	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	21.6% 798g	21.4% 791g	3700g per day for Men 19-50 years

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

• Raw Elderberries have 4.3 times more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 18 times more Vitamin C than Raw Figs.
• While Raw Figs contain 2.1 times more Vitamin B5 than Raw Elderberries.
• Both Raw Elderberries and Raw Figs have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Elderberries as well as Raw Figs have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Elderberries vs Figs:

• Raw Elderberries have 4.3 times more Iron, 2.8 times more Phosphorus, 1.2 times more Potassium and 3 times more Selenium than Raw Figs.
• While Raw Figs contain 3.4 times more Magnesium and 1.4 times more Zinc than Raw Elderberries.
• Both Raw Elderberries and Raw Figs have similar amounts of Calcium, Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries have more Omega 3 and 2.4 times more Fiber than Raw Figs.
• Both Raw Elderberries and Raw Figs have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Elderberries as well as Raw Figs have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.