Comparing Nutrients in 300 calories Elderberries VS Raw Dried Figs

Weight per 300 calories

• Elderberries: 411g
• Raw Dried Figs: 121g

Raw Dried Figs have 3.4 times more energy per unit of mass than Raw Elderberries, which is above average in comparison to other foods. Elderberries having average energy density.

Discover which food has more nutrients per 300 calories - Elderberries or Raw Dried Figs?

Macros Ratio

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

Macro Nutrients

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.05g	1.16% 1.12g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	2.45% 0.42g	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	59% 77g	130g per day for Men 19-50 years
Sugars	NA	79.6% 57.7g	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	38% 27.6g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 0.084g	g per day for Men 19-50 years
Fiber	75.7% 28.8g	31% 12g	38g per day for Men 19-50 years
Protein	4.84% 2.7g	7.1% 3.98g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	8.53% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.7% 0.95mg	9.82% 0.13mg	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	6.16% 24.7μg	2.7% 11μg	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	1.6% 1.45mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.7% 18.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Calcium	15.6% 156mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	38.4% 0.35mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	NA	26.7% 0.61mg	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	11.5% 80.7mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	24% 819mg	3400mg per day for Men 19-50 years
Selenium	4.5% 2.47μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	1.64% 24.7mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	6.02% 0.66mg	11mg per day for Men 19-50 years
Water	8.86% 328g	0.98% 36.2g	3700g per day for Men 19-50 years

Elderberries VS Raw Dried Figs Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Elderberries or Raw Dried Figs?

Lets compare vitamin content per 300 calories of Elderberries vs Raw Dried Figs:

• 300 calories of Elderberries have more Vitamin A, 2.8 times more Vitamin B1, 2.5 times more Vitamin B2, 2.8 times more Vitamin B3, 7.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 102.3 times more Vitamin C than Raw Dried Figs.
• Both Elderberries and Raw Dried Figs provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Raw Dried Figs have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9 and Vitamin C
• Both Raw Elderberries as well as Raw Dried Figs have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Elderberries vs Raw Dried Figs:

• 300 calories of Elderberries have 2.7 times more Iron, 2 times more Phosphorus, 1.4 times more Potassium and 9.1 times more Water than Raw Dried Figs.
• While 300 kcal of Raw Dried Figs contain 1.4 times more Copper, 4 times more Magnesium and 1.5 times more Zinc than Raw Elderberries.
• Both Elderberries and Raw Dried Figs contain similar levels of Calcium per 300 calories.
• 300 calories of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Raw Dried Figs lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Elderberries have more Omega 3 and 2.4 times more Fiber than Raw Dried Figs.
• While 300 kcal of Raw Dried Figs contain 1.5 times more Protein than Raw Elderberries.
• Both Elderberries and Raw Dried Figs offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Elderberries provide inadequate amounts of Protein
• 300 calories of Raw Dried Figs provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Raw Dried Figs provide inadequate amounts of Omega 6 in 300 calories.