Comparing Nutrients in 300 calories Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids

Weight per 300 calories

• Elderberries: 411g
• Figs, canned, extra heavy syrup pack, solids and liquids: 280g

Figs, canned, extra heavy syrup pack, solids and liquids have 1.5 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.

Which food has more nutrients per 300 calories - Elderberries or Figs, canned, extra heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	60% 78g	130g per day for Men 19-50 years
Sugars	NA	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	75.7% 28.8g	NA	38g per day for Men 19-50 years
Protein	4.84% 2.7g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	5.14% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	7.76% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.7% 0.95mg	NA	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	6.16% 24.7μg	NA	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	164% 148mg	3.1% 2.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	15.6% 156mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	32% 0.29mg	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	82% 6.58mg	9.8% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	6.68% 28mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	23% 160mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.47μg	NA	55μg per day for Men 19-50 years
Sodium	1.64% 24.7mg	0.19% 2.8mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	8.86% 328g	5.4% 200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• Raw Elderberries have 22 times more Vitamin A, 4.7 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3 times more Vitamin B5 and 52.8 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• Raw Elderberries have 2.1 times more Calcium, 8.4 times more Iron, 5.7 times more Phosphorus, 4.2 times more Potassium, 1.5 times more Zinc and 1.6 times more Water than Figs, canned, extra heavy syrup pack, solids and liquids.
• While Figs, canned, extra heavy syrup pack, solids and liquids contain 1.4 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Elderberries have 5.1 times more Omega 6 and 2.5 times more Protein than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Raw Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.