Comparing Nutrients in 5 ounces Elderberries VS Figs Canned in Light Syrup

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Figs Canned in Light Syrup	2%	1%	97%

Macro Nutrients

	Elderberries	Figs Canned in Light Syrup	Recommended Dietary Allowance
Energy	3.57% 103kcal	3.37% 98kcal	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	NA	31.6% 23g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	0.99% 0.55g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs Canned in Light Syrup	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	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.87% 0.62mg	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	7.63% 0.099mg	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	0.71% 2.83μg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Figs Canned in Light Syrup	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	17% 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	5.14% 0.41mg	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	5.3% 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	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	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	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Elderberries vs Figs Canned in Light Syrup:

• Raw Elderberries have 15 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 3 times more Vitamin B9 and 36 times more Vitamin C than Figs Canned in Light Syrup with Liquids.
• Both Raw Elderberries and Figs Canned in Light Syrup with Liquids have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Elderberries as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Elderberries vs Figs Canned in Light Syrup:

• Raw Elderberries have 1.4 times more Calcium, 5.5 times more Iron, 3.9 times more Phosphorus, 2.7 times more Potassium and 3 times more Selenium than Figs Canned in Light Syrup with Liquids.
• While Figs Canned in Light Syrup with Liquids contain 1.8 times more Copper and 2 times more Magnesium than Raw Elderberries.
• Both Raw Elderberries and Figs Canned in Light Syrup with Liquids have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Elderberries have more Omega 3, 3.9 times more Fiber and 1.7 times more Protein than Figs Canned in Light Syrup with Liquids.
• Both Raw Elderberries and Figs Canned in Light Syrup with Liquids have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Elderberries as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.