Comparing Nutrients in 500 calories Elderberries VS Raw Dried Figs

Weight per 500 calories

• Elderberries: 685g
• Raw Dried Figs: 201g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	4.08% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	99% 128g	130g per day for Men 19-50 years
Sugars	NA	133% 96g	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	63.4% 46g	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	% 49.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	126% 48g	51.8% 19.7g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	23% 205μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	12.7% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	16.4% 0.21mg	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	10.3% 41μg	4.5% 18μg	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	274% 247mg	2.68% 2.4mg	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	4.7% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Calcium	26% 260mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	64% 0.58mg	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	137% 11mg	51% 4.08mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	32.5% 137mg	420mg per day for Men 19-50 years
Manganese	NA	44.5% 1.02mg	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	38% 267mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	40% 1365mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.34% 20mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	14.8% 547g	1.63% 60.3g	3700g per day for Men 19-50 years

Elderberries VS Raw Dried Figs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Elderberries or Raw Dried Figs?

Lets compare vitamin content per 500 calories of Elderberries vs Raw Dried Figs:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Elderberries vs Raw Dried Figs:

• 500 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 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Elderberries have more Omega 3 and 2.4 times more Fiber than Raw Dried Figs.
• While 500 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 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Protein
• 500 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 500 calories.