Comparing Nutrients in 14 ounces ElderberriesVS Figs

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Figs

93%

14 oz ▼

Macro Nutrients

Elderberriesvs Figs

10%290kcal

Energy

10%294kcal

290 kcalvs294 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.05%2g

Fat

1.23%1.2g

2 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.29%0.091g

Saturated Fat

0.74%0.24g

0.091 gvs0.24 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21%0.34g

Omega 3

0%0g

0.34 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.8%0.64g

Omega 6

3.36%0.57g

0.64 gvs0.57 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56%73g

Carbohydrate

58.6%76g

73 gvs76 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

89%64.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs64.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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73%27.8g

Fiber

30.3%11.5g

27.8 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.68%2.6g

Protein

5.3%2.98g

2.6 gvs2.98 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Elderberriesvs Figs

13.2%119μg

Vitamin A

3.1%27.8μg

RAE, retinol activity equivalents

119 μgvs27.8 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23%0.28mg

Vitamin B1

20%0.24mg

Thiamine

0.28 mgvs0.24 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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18.3%0.24mg

Vitamin B2

15.3%0.2mg

Riboflavin

0.24 mgvs0.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.4%2mg

Vitamin B3

9.92%1.6mg

Niacin, nicotinic acid, niacinamide

2 mgvs1.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg

Vitamin B5

24%1.2mg

Pantothenic acid

0.56 mgvs1.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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70.2%0.91mg

Vitamin B6

34.5%0.45mg

Pyridoxine

0.91 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.95%24μg

Vitamin B9

5.95%24μg

Folates and Folic Acid

24 μgvs24 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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159%143mg

Vitamin C

8.8%7.94mg

Ascorbic acid

143 mgvs7.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2.9%0.44mg

Tocopherols and Tocotrienols

NA mgvs0.44 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

15.5%18.7μg

Phytomenadione or phylloquinone

NA μgvs18.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Elderberriesvs Figs

15%151mg

Calcium

14%139mg

151 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg

Copper

31%0.28mg

0.24 mgvs0.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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79.4%6.35mg

Iron

18.4%1.47mg

6.35 mgvs1.47 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg

Magnesium

16%67.5mg

20 mgvs67.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

22%0.51mg

NA mgvs0.51 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%155mg

Phosphorus

7.94%55.6mg

155 mgvs55.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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32.7%1111mg

Potassium

27%921mg

1111 mgvs921 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

1.44%0.79μg

2.4 μgvs0.79 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.6%24mg

Sodium

0.26%3.97mg

24 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.97%0.44mg

Zinc

5.4%0.6mg

0.44 mgvs0.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.56%317g

Water

8.5%314g

317 gvs314 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Elderberries vs Figs:

Raw Elderberries have 4.3 times more Vitamin A, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and 18 times more Vitamin C than Raw Figs.
While Raw Figs contain 2.1 times more Vitamin B5 than Raw Elderberries.
Both Raw Elderberries and Raw Figs have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
Both Raw Elderberries as well as Raw Figs have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Elderberries vs Figs:

Raw Elderberries have 4.3 times more Iron, 2.8 times more Phosphorus, 1.2 times more Potassium and 3 times more Selenium than Raw Figs.
While Raw Figs contain 3.4 times more Magnesium and 1.4 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Raw Figs have similar amounts of Calcium, Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Elderberries have more Omega 3 and 2.4 times more Fiber than Raw Figs.
Both Raw Elderberries and Raw Figs have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
Both Raw Elderberries as well as Raw Figs have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

ElderberriesVS Figs, canned, water pack, solids and liquidsFigsVS Figs, canned, water pack, solids and liquids

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Comparing Nutrients in 14 ounces ElderberriesVS Figs

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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