Comparing Nutrients in 5 ounces Figs VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Figs	4%	3%	93%
Elderberries	3%	6%	91%

Macro Nutrients

	Figs	Elderberries	Recommended Dietary Allowance
Energy	3.6% 105kcal	3.57% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	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	1.2% 0.2g	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	21% 27g	20% 26g	130g per day for Men 19-50 years
Sugars	31.8% 23g	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	11% 4.1g	26% 9.92g	38g per day for Men 19-50 years
Protein	1.9% 1.06g	1.67% 0.94g	56g per day for Men 19-50 years

Vitamins

	Figs	Elderberries	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	4.72% 42.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.5% 0.43mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	2.13% 8.5μg	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	3.15% 2.83mg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.55% 6.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Elderberries	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	6.56% 0.52mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	5.74% 24mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	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	2.83% 20mg	7.9% 55.3mg	700mg per day for Men 19-50 years
Potassium	9.67% 329mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	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	1.93% 0.21mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.03% 112g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Figs vs Elderberries:

• Raw Figs have 2.1 times more Vitamin B5 than Raw Elderberries.
• While Raw Elderberries contain 4.3 times more Vitamin A, 2 times more Vitamin B6 and 18 times more Vitamin C than Raw Figs.
• Both Raw Figs and Raw Elderberries have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Raw Figs as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Figs vs Elderberries:

• Raw Figs have 3.4 times more Magnesium and 1.4 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 4.3 times more Iron, 2.8 times more Phosphorus and 3 times more Selenium than Raw Figs.
• Both Raw Figs and Raw Elderberries have similar amounts of Calcium, Copper, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Elderberries contain more Omega 3 and 2.4 times more Fiber than Raw Figs.
• Both Raw Figs and Raw Elderberries have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Raw Figs as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.