Comparing Nutrients in 100 grams Figs Canned in Light Syrup VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Figs Canned in Light Syrup	2%	1%	97%
Elderberries	3%	6%	91%

Macro Nutrients

	Figs Canned in Light Syrup	Elderberries	Recommended Dietary Allowance
Energy	2.38% 69kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18.4g	130g per day for Men 19-50 years
Sugars	22.3% 16g	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	4.74% 1.8g	18.4% 7g	38g per day for Men 19-50 years
Protein	0.7% 0.39g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Figs Canned in Light Syrup	Elderberries	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.4% 0.069mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	17.7% 0.23mg	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	0.5% 2μg	1.5% 6μg	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	1.1% 1mg	40% 36mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs Canned in Light Syrup	Elderberries	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6.78% 0.061mg	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	3.63% 0.29mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	3.74% 0.086mg	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	1.43% 10mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.2% 81.3g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Figs Canned in Light Syrup VS Elderberries per 100 g

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

Lets compare vitamin content per 100 grams of Figs Canned in Light Syrup vs Elderberries:

• 100 g of Raw Elderberries contain 15 times more Vitamin A, 3.2 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 in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Elderberries provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Figs Canned in Light Syrup have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Figs Canned in Light Syrup with Liquids as well as Raw Elderberries have insufficient amounts of Vitamin B9 and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Figs Canned in Light Syrup vs Elderberries:

• 100 grams of Figs Canned in Light Syrup have 1.8 times more Copper and 2 times more Magnesium than Elderberries.
• While 100 g 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 in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Elderberries contain similar levels of Water per 100 grams.
• 100 grams of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus
• 100 grams of Elderberries lack sufficient amounts of Magnesium
• Both Figs Canned in Light Syrup with Liquids as well as Raw Elderberries lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Elderberries contain more Omega 3 and 3.9 times more Fiber than Figs Canned in Light Syrup with Liquids.
• Both Figs Canned in Light Syrup and Elderberries offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Figs Canned in Light Syrup provide inadequate amounts of Omega 3
• Both Figs Canned in Light Syrup with Liquids as well as Raw Elderberries provide inadequate amounts of Omega 6 and Protein in 100 grams.