Comparing Nutrients in 100 grams Elderberries VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Energy	2.5% 73kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	2.03% 0.35g	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	49% 64g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	31.6% 23g	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	% 25g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	18.4% 7g	25.8% 9.8g	38g per day for Men 19-50 years
Protein	1.18% 0.66g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.83% 0.07mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.87% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	8.15% 0.11mg	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	2.25% 9μg	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	1.33% 1.2mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Raw Dried Figs	Recommended Dietary Allowance
Calcium	3.8% 38mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	32% 0.29mg	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	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	8.24% 280mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.16% 79.8g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Raw Dried Figs per 100 g

Compare the macro and micronutrient content in 100 g of Elderberries versus 100 g of Raw Dried Figs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Elderberries vs Raw Dried Figs:

• 100 grams of Elderberries have more Vitamin A, 2.2 times more Vitamin B6 and 30 times more Vitamin C than Raw Dried Figs.
• While 100 g 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 100 grams.
• 100 grams of Elderberries have insufficient amounts of Vitamin B9
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Elderberries vs Raw Dried Figs:

• 100 grams of Elderberries have 2.7 times more Water than Raw Dried Figs.
• While 100 g 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.
• 100 grams of Elderberries lack sufficient amounts of Magnesium and Zinc
• Both Raw Elderberries as well as Raw Dried Figs lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Elderberries have more Omega 3 than Raw Dried Figs.
• While 100 g 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.
• 100 grams of Elderberries provide inadequate amounts of Omega 6 and Protein
• 100 grams of Raw Dried Figs provide inadequate amounts of Omega 3