Comparing Nutrients in 1 kilogram Figs, canned, water pack, solids and liquids VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, water pack, solids and liquids	3%	2%	95%
Elderberries	3%	6%	91%

Macro Nutrients

	Figs, canned, water pack, solids and liquids	Elderberries	Recommended Dietary Allowance
Energy	18.3% 530kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	142% 184g	130g per day for Men 19-50 years
Sugars	163% 118g	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	58% 22g	184% 70g	38g per day for Men 19-50 years
Protein	7.14% 4g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, water pack, solids and liquids	Elderberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	177% 2.3mg	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	5% 20μg	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	11% 10mg	400% 360mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, water pack, solids and liquids	Elderberries	Recommended Dietary Allowance
Calcium	28% 280mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	67.8% 0.61mg	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	36.3% 2.9mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	NA	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	14.3% 100mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23% 852g	21.6% 798g	3700g per day for Men 19-50 years

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

• Raw Elderberries contain 15 times more Vitamin A, 3 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, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Elderberries have similar amounts of Vitamin B3 per 1 kg.
• Both Figs, canned, water pack, solids and liquids as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 kg.

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

• Figs, canned, water pack, solids and liquids have 1.8 times more Copper and 2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 1.4 times more Calcium, 5.5 times more Iron, 3.9 times more Phosphorus, 2.7 times more Potassium and 6 times more Selenium than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Elderberries have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Elderberries contain 1.4 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 3.2 times more Fiber and 1.7 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.