Comparing Nutrients in 500 calories ElderberriesVS Figs

Weight per 500 calories

Elderberries

685g

Figs

676g

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

Which food has more nutrients per 500 calories - Elderberries or Figs?

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Figs

93%

500 kcal ▼

Macro Nutrients

Elderberriesvs Figs

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.53%3.42g

Fat

2.1%2.03g

3.42 gvs2.03 g

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

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0.49%0.16g

Saturated Fat

1.27%0.41g

0.16 gvs0.41 g

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

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36.4%0.58g

Omega 3

0%0g

0.58 gvs0 g

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

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6.53%1.1g

Omega 6

5.72%0.97g

1.1 gvs0.97 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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97%126g

Carbohydrate

100%130g

126 gvs130 g

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

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Sugars

152%110g

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

NA gvs110 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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126%48g

Fiber

51.6%19.6g

48 gvs19.6 g

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

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8.07%4.52g

Protein

9.05%5.07g

4.52 gvs5.07 g

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

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Vitamins

Elderberriesvs Figs

23%205μg

Vitamin A

5.26%47.3μg

RAE, retinol activity equivalents

205 μgvs47.3 μg

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

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40%0.48mg

Vitamin B1

33.8%0.41mg

Thiamine

0.48 mgvs0.41 mg

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

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31.6%0.41mg

Vitamin B2

26%0.34mg

Riboflavin

0.41 mgvs0.34 mg

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

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21.4%3.42mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

3.42 mgvs2.7 mg

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

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19%0.96mg

Vitamin B5

40.5%2.03mg

Pantothenic acid

0.96 mgvs2.03 mg

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

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121%1.58mg

Vitamin B6

58.7%0.76mg

Pyridoxine

1.58 mgvs0.76 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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10.3%41μg

Vitamin B9

10%40.5μg

Folates and Folic Acid

41 μgvs40.5 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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274%247mg

Vitamin C

15%13.5mg

Ascorbic acid

247 mgvs13.5 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

4.95%0.74mg

Tocopherols and Tocotrienols

NA mgvs0.74 mg

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

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Vitamin K

26.5%31.8μg

Phytomenadione or phylloquinone

NA μgvs31.8 μg

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

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Minerals

Elderberriesvs Figs

26%260mg

Calcium

23.6%236mg

260 mgvs236 mg

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

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46.4%0.42mg

Copper

52.6%0.47mg

0.42 mgvs0.47 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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137%11mg

Iron

31.3%2.5mg

11 mgvs2.5 mg

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

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8.15%34.2mg

Magnesium

27.3%115mg

34.2 mgvs115 mg

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

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Manganese

37.6%0.86mg

NA mgvs0.86 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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38%267mg

Phosphorus

13.5%95mg

267 mgvs95 mg

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

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56.4%1918mg

Potassium

46%1568mg

1918 mgvs1568 mg

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

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7.47%4.1μg

Selenium

2.46%1.35μg

4.1 μgvs1.35 μg

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

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2.74%41mg

Sodium

0.45%6.76mg

41 mgvs6.76 mg

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

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6.85%0.75mg

Zinc

9.2%1mg

0.75 mgvs1 mg

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

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14.8%547g

Water

14.4%535g

547 gvs535 g

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

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Lets compare vitamin content per 500 calories of Elderberries vs Figs:

Raw Elderberries have 4.3 times more Vitamin A, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 18.2 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 and Vitamin B9 per 500 kcal.
Both Raw Elderberries as well as Raw Figs have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Elderberries vs Figs:

Raw Elderberries have 4.4 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 1.3 times more Zinc than Raw Elderberries.
Both Raw Elderberries and Raw Figs have similar amounts of Calcium, Copper and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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, Omega 6, Carbohydrate and Protein per 500 kcal.
Both Raw Elderberries as well as Raw Figs have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories ElderberriesVS Figs

Weight per 500 calories

Which food has more nutrients per 500 calories - Elderberries or Figs?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: