Comparing Nutrients in 300 calories ElderberriesVS Figs, canned, water pack, solids and liquids

Weight per 300 calories

Elderberries

411g

Figs, canned, water pack, solids and liquids

566g

Elderberries have 1.4 times more energy per 100g than Figs, canned, water pack, solids and liquids. It has average energy density when compared to other foods. Figs, canned, water pack, solids and liquids having low energy density.

Which food has more nutrients per 300 calories - Elderberries or Figs, canned, water pack, solids and liquids?

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Figs, canned, water pack, solids and liquids

95%

300 kcal ▼

Macro Nutrients

Elderberriesvs Figs, canned, water pack, solids and liquids

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.1%2.05g

Fat

0.58%0.57g

2.05 gvs0.57 g

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

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0.3%0.095g

Saturated Fat

0.35%0.11g

0.095 gvs0.11 g

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

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22%0.35g

Omega 3

0%0g

0.35 gvs0 g

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

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3.9%0.67g

Omega 6

1.6%0.27g

0.67 gvs0.27 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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58%75.6g

Carbohydrate

61%79g

75.6 gvs79 g

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

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Sugars

92%66.7g

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

NA gvs66.7 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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75.7%28.8g

Fiber

32.8%12.5g

28.8 gvs12.5 g

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

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4.84%2.7g

Protein

4.04%2.26g

2.7 gvs2.26 g

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

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Vitamins

Elderberriesvs Figs, canned, water pack, solids and liquids

13.7%123μg

Vitamin A

1.26%11.3μg

RAE, retinol activity equivalents

123 μgvs11.3 μg

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

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24%0.29mg

Vitamin B1

11%0.13mg

Thiamine

0.29 mgvs0.13 mg

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

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19%0.25mg

Vitamin B2

16.5%0.22mg

Riboflavin

0.25 mgvs0.22 mg

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

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13%2.05mg

Vitamin B3

15.7%2.5mg

Niacin, nicotinic acid, niacinamide

2.05 mgvs2.5 mg

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

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11.5%0.58mg

Vitamin B5

7.8%0.39mg

Pantothenic acid

0.58 mgvs0.39 mg

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

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72.7%0.95mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.95 mgvs0.4 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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6.16%24.7μg

Vitamin B9

2.83%11.3μg

Folates and Folic Acid

24.7 μgvs11.3 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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164%148mg

Vitamin C

6.3%5.66mg

Ascorbic acid

148 mgvs5.66 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

3%0.45mg

Tocopherols and Tocotrienols

NA mgvs0.45 mg

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

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Vitamin K

15.6%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, canned, water pack, solids and liquids

15.6%156mg

Calcium

16%158mg

156 mgvs158 mg

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

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28%0.25mg

Copper

69%0.62mg

0.25 mgvs0.62 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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82%6.58mg

Iron

20.5%1.64mg

6.58 mgvs1.64 mg

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

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4.9%20.5mg

Magnesium

13.5%56.6mg

20.5 mgvs56.6 mg

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

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Manganese

21.7%0.5mg

NA mgvs0.5 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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23%160mg

Phosphorus

8.1%56.6mg

160 mgvs56.6 mg

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

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34%1151mg

Potassium

17%583mg

1151 mgvs583 mg

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

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4.5%2.47μg

Selenium

1.03%0.57μg

2.47 μgvs0.57 μg

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

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1.64%24.7mg

Sodium

0.38%5.66mg

24.7 mgvs5.66 mg

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

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4.1%0.45mg

Zinc

6.17%0.68mg

0.45 mgvs0.68 mg

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

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8.86%328g

Water

13%482g

328 gvs482 g

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

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Lets compare vitamin content per 300 calories of Elderberries vs Figs, canned, water pack, solids and liquids:

Raw Elderberries have 10.9 times more Vitamin A, 2.2 times more Vitamin B1, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 2.2 times more Vitamin B9 and 26.1 times more Vitamin C than Figs, canned, water pack, solids and liquids.
Both Raw Elderberries and Figs, canned, water pack, solids and liquids have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
Both Raw Elderberries as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Elderberries vs Figs, canned, water pack, solids and liquids:

Raw Elderberries have 4 times more Iron, 2.8 times more Phosphorus, 2 times more Potassium and 4.4 times more Selenium than Figs, canned, water pack, solids and liquids.
While Figs, canned, water pack, solids and liquids contain 2.5 times more Copper, 2.8 times more Magnesium, 1.5 times more Zinc and 1.5 times more Water than Raw Elderberries.
Both Raw Elderberries and Figs, canned, water pack, solids and liquids have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Elderberries have more Omega 3, 2.5 times more Omega 6 and 2.3 times more Fiber than Figs, canned, water pack, solids and liquids.
Both Raw Elderberries and Figs, canned, water pack, solids and liquids have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Raw Elderberries as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

ElderberriesVS FigsFigs, canned, water pack, solids and liquidsVS FigsElderberriesVS Figs Canned in Light SyrupFigs, canned, water pack, solids and liquidsVS Figs Canned in Light Syrup

Compare Foods

Comparing Nutrients in 300 calories ElderberriesVS Figs, canned, water pack, solids and liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Elderberries or Figs, canned, water pack, solids and liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: