Comparing Nutrients in 5 ounces Elderberries VS 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	3.57% 103kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	30.4% 39.5g	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	26% 9.92g	NA	38g per day for Men 19-50 years
Protein	1.67% 0.94g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	2.13% 8.5μg	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	56.7% 51mg	1.57% 1.4mg	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	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	5.4% 54mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	16.2% 0.15mg	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	28.3% 2.27mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	7.9% 55.3mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	4.04% 137mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.73% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Figs, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 5 ounces of Elderberries have 15 times more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5 and 36 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 5 ounces of Elderberries have 1.5 times more Calcium, 5.7 times more Iron, 3.9 times more Phosphorus and 2.9 times more Potassium than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 5 oz of Figs, canned, extra heavy syrup pack, solids and liquids contain 1.7 times more Copper and 2 times more Magnesium than Raw Elderberries.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium
• 5 ounces of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Figs, canned, extra heavy syrup pack, solids and liquids contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Elderberries.
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in five ounces.