Comparing Nutrients in 7 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	3.63% 105kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	28% 36.5g	130g per day for Men 19-50 years
Sugars	32.3% 23.4g	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	11.5% 4.37g	36.6% 14g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Figs, canned, water pack, solids and liquids	Elderberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.74% 0.14mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	35% 0.46mg	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	0.99% 3.97μg	2.98% 12μg	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	2.2% 2mg	79.4% 71.4mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.46% 6.55μg	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	5.56% 55.6mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	13.5% 0.12mg	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	7.2% 0.58mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	7.6% 0.17mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.3% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Figs, canned, water pack, solids and liquids vs Elderberries:

• 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, 3 times more Vitamin B9 and 36 times more Vitamin C than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Elderberries have similar amounts of Vitamin B3 per 7 oz.
• Both Figs, canned, water pack, solids and liquids as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Figs, canned, water pack, solids and liquids vs Elderberries:

• Figs, canned, water pack, solids and liquids have 1.8 times more Copper and 2 times more Magnesium than Raw Elderberries.
• While Raw Elderberries contain 1.4 times more Calcium, 5.5 times more Iron, 3.9 times more Phosphorus, 2.7 times more Potassium and 6 times more Selenium than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids and Raw Elderberries have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Elderberries contain 1.4 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 3.2 times more Fiber and 1.7 times more Protein than Figs, canned, water pack, solids and liquids.
• Both Figs, canned, water pack, solids and liquids as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.