Nutrient Comparison: Elderberries VS Raw Dried Figs per 5 oz
Compare the macro and micronutrient content in 5 oz of Elderberries versus 5 oz of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 5 ounces of Elderberries vs Raw Dried Figs:
- 5 ounces of Elderberries have more Vitamin A, 2.2 times more Vitamin B6 and 30 times more Vitamin C than Raw Dried Figs.
- While 5 oz of Raw Dried Figs contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Elderberries.
- Both Elderberries and Raw Dried Figs provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
- 5 ounces of Elderberries have insufficient amounts of Vitamin B9
- 5 ounces of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
- Both Raw Elderberries as well as Raw Dried Figs have insufficient amounts of Vitamin B12 in five ounces.
Comparing minerals per 5 ounces for Elderberries vs Raw Dried Figs:
- 5 ounces of Elderberries have 2.7 times more Water than Raw Dried Figs.
- While 5 oz of Raw Dried Figs contain 4.3 times more Calcium, 4.7 times more Copper, 1.3 times more Iron, 13.6 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Potassium and 5 times more Zinc than Raw Elderberries.
- 5 ounces of Elderberries lack sufficient amounts of Magnesium and Zinc
- Both Raw Elderberries as well as Raw Dried Figs lack sufficient amounts of Selenium in five ounces.
Comparison of macro-nutrients per 5 ounces:
- 5 ounces of Elderberries have more Omega 3 than Raw Dried Figs.
- While 5 oz of Raw Dried Figs contain 3.4 times more Energy, 2.1 times more Omega 6, 3.5 times more Carbohydrate, 1.4 times more Fiber and 5 times more Protein than Raw Elderberries.
- 5 ounces of Elderberries provide inadequate amounts of Omega 6 and Protein
- 5 ounces of Raw Dried Figs provide inadequate amounts of Omega 3