Comparing Nutrients in 100 grams Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.5% 73kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	21.4% 28g	130g per day for Men 19-50 years
Sugars	NA	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	18.4% 7g	NA	38g per day for Men 19-50 years
Protein	1.18% 0.66g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	1.83% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	NA	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	1.5% 6μg	NA	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	40% 36mg	1.1% 1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	3.8% 38mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	11.4% 0.1mg	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	20% 1.6mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	3.6% 0.083mg	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	5.57% 39mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	2.85% 97mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	1.93% 71.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids per 100 g

Compare the macro and micronutrient content in 100 g of Elderberries versus 100 g of Figs, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 100 grams of Elderberries have 15 times more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5 and 36 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 100 grams of Elderberries have 1.5 times more Calcium, 5.7 times more Iron, 3.9 times more Phosphorus and 2.9 times more Potassium than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 100 g of Figs, canned, extra heavy syrup pack, solids and liquids contain 1.7 times more Copper and 2 times more Magnesium than Raw Elderberries.
• 100 grams of Elderberries lack sufficient amounts of Magnesium
• 100 grams of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Figs, canned, extra heavy syrup pack, solids and liquids contain 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Elderberries.
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in 100 grams.