Comparing Nutrients in 100 calories Figs VS Elderberries

Weight per 100 calories

• Figs: 135g
• Elderberries: 137g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 100 calories - Figs or Elderberries?

Macros Ratio

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

Macro Nutrients

	Figs	Elderberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.098% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.28% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	19.4% 25.2g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	10.3% 3.9g	25.2% 9.6g	38g per day for Men 19-50 years
Protein	1.8% 1g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Figs	Elderberries	Recommended Dietary Allowance
Vitamin A	1.05% 9.46μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.76% 0.081mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	4.3% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.1% 0.41mg	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	24.2% 0.32mg	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	2.03% 8.1μg	2.05% 8.2μg	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	3% 2.7mg	54.8% 49.3mg	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	0.99% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Figs	Elderberries	Recommended Dietary Allowance
Calcium	4.73% 47.3mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.095mg	9.3% 0.084mg	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	6.25% 0.5mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	5.47% 23mg	1.63% 6.85mg	420mg per day for Men 19-50 years
Manganese	7.52% 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	2.7% 19mg	7.63% 53.4mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	0.49% 0.27μg	1.5% 0.82μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	0.55% 8.2mg	1500mg per day for Men 19-50 years
Zinc	1.84% 0.2mg	1.37% 0.15mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories 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, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 18.2 times more Vitamin C than Raw Figs.
• Both Raw Figs and Raw Elderberries have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 kcal.
• Both Raw Figs as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Figs vs Elderberries:

• Raw Figs have 3.4 times more Magnesium and 1.3 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 4.4 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 kcal.

Comparison of macro-nutrients per 100 calories:

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