Comparing Nutrients in 1 pound Elderberries VS Stewed Dried Figs

Macros Ratio

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

Macro Nutrients

	Elderberries	Stewed Dried Figs	Recommended Dietary Allowance
Energy	11.4% 331kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	3.98% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.2% 83.5g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	146% 106g	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	83.6% 31.8g	50% 19g	38g per day for Men 19-50 years
Protein	5.35% 3g	11.5% 6.44g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Stewed Dried Figs	Recommended Dietary Allowance
Vitamin A	15% 136μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	46.4% 0.6mg	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	6.8% 27.2μg	1.13% 4.54μg	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	181% 163mg	22% 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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Stewed Dried Figs	Recommended Dietary Allowance
Calcium	17.2% 172mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	62.5% 0.56mg	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	91% 7.26mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	NA	43.4% 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	25.3% 177mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	9.8% 362g	8.56% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Stewed Dried Figs per 1 lb

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

Lets compare vitamin content per 1 pound of Elderberries vs Stewed Dried Figs:

• 1 pound of Elderberries has more Vitamin A, 6.4 times more Vitamin B1, 1.7 times more Vitamin B6 and 8.2 times more Vitamin C than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 1.8 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Elderberries.
• Both Elderberries and Stewed Dried Figs provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Stewed Dried Figs have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Elderberries as well as Stewed Dried Figs have insufficient amounts of Vitamin B9 and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Stewed Dried Figs:

• 1 pound of Elderberries has 1.8 times more Iron and 1.3 times more Phosphorus than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 1.8 times more Calcium, 2 times more Copper, 5.8 times more Magnesium and 2.2 times more Zinc than Raw Elderberries.
• Both Elderberries and Stewed Dried Figs contain similar levels of Potassium per one pound.
• 1 pound of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Stewed Dried Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has more Omega 3 and 1.7 times more Fiber than Stewed Dried Figs.
• While 1 lb of Stewed Dried Figs contains 1.5 times more Energy, 1.5 times more Carbohydrate and 2.2 times more Protein than Raw Elderberries.
• 1 pound of Elderberries provide inadequate amounts of Protein
• 1 pound of Stewed Dried Figs provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Stewed Dried Figs provide inadequate amounts of Omega 6 in one pound.