Comparing Nutrients in 100 grams Figs VS Elderberries

Macros Ratio

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

Macro Nutrients

	Figs	Elderberries	Recommended Dietary Allowance
Energy	2.55% 74kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	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	0.85% 0.14g	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	14.8% 19g	14% 18.4g	130g per day for Men 19-50 years
Sugars	22.4% 16.3g	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	7.63% 2.9g	18.4% 7g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Figs	Elderberries	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.7% 0.11mg	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	1.5% 6μg	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	2.22% 2mg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Elderberries	Recommended Dietary Allowance
Calcium	3.5% 35mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	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	4.63% 0.37mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	5.57% 0.13mg	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% 14mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	6.82% 232mg	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	1.36% 0.15mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.14% 79g	2.16% 79.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Figs as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Figs as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.