Comparing Nutrients in 1 pound Figs VS Elderberries

Macros Ratio

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

Macro Nutrients

	Figs	Elderberries	Recommended Dietary Allowance
Energy	11.6% 336kcal	11.4% 331kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	3.84% 0.65g	4.32% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	102% 73.8g	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	34.6% 13g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	5.35% 3g	56g per day for Men 19-50 years

Vitamins

	Figs	Elderberries	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	15% 136μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	80.3% 1.04mg	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	6.8% 27.2μg	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	10% 9.07mg	181% 163mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.8% 21.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Elderberries	Recommended Dietary Allowance
Calcium	16% 159mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	30.7% 0.28mg	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	21% 1.68mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	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	9.07% 63.5mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.8% 362g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 1 pound for Figs vs Elderberries:

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

Comparison of macro-nutrients per 1 pound:

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