Comparing Nutrients in 5 ounces Figs, canned, water pack, solids and liquids VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Figs, canned, water pack, solids and liquids	3%	2%	95%
Elderberries	3%	6%	91%

Macro Nutrients

	Figs, canned, water pack, solids and liquids	Elderberries	Recommended Dietary Allowance
Energy	2.6% 75kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	20% 26g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	8.2% 3.1g	26% 9.92g	38g per day for Men 19-50 years
Protein	1% 0.57g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, water pack, solids and liquids	Elderberries	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	4.72% 42.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.033mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.96% 0.098mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	25% 0.33mg	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	0.71% 2.83μg	2.13% 8.5μg	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	1.57% 1.4mg	56.7% 51mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.76% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs, canned, water pack, solids and liquids	Elderberries	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	9.6% 0.086mg	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	5.14% 0.41mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	5.42% 0.12mg	NA	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	2.02% 14mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs, canned, water pack, solids and liquids VS Elderberries per 5 oz

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

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

• 5 oz of Raw Elderberries contain 15 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6 and 36 times more Vitamin C than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Elderberries provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Figs, canned, water pack, solids and liquids as well as Raw Elderberries have insufficient amounts of Vitamin B9 and Vitamin B12 in five ounces.

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

• 5 ounces of Figs, canned, water pack, solids and liquids have 1.8 times more Copper and 2 times more Magnesium than Elderberries.
• While 5 oz of Raw Elderberries contain 1.4 times more Calcium, 5.5 times more Iron, 3.9 times more Phosphorus and 2.7 times more Potassium than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Elderberries contain similar levels of Water per five ounces.
• 5 ounces of Figs, canned, water pack, solids and liquids lack sufficient amounts of Phosphorus
• 5 ounces of Elderberries lack sufficient amounts of Magnesium
• Both Figs, canned, water pack, solids and liquids as well as Raw Elderberries lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Elderberries contain 1.4 times more Energy, more Omega 3, 1.3 times more Carbohydrate and 3.2 times more Fiber than Figs, canned, water pack, solids and liquids.
• 5 ounces of Figs, canned, water pack, solids and liquids provide inadequate amounts of Energy and Omega 3
• Both Figs, canned, water pack, solids and liquids as well as Raw Elderberries provide inadequate amounts of Omega 6 and Protein in five ounces.