Comparing Nutrients in 5 ounces ElderberriesVS Figs

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Figs

93%

5 oz ▼

Macro Nutrients

Elderberriesvs Figs

3.57%103kcal

Energy

3.6%105kcal

103 kcalvs105 kcal

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

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0.73%0.71g

Fat

0.44%0.43g

0.71 gvs0.43 g

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

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0.1%0.033g

Saturated Fat

0.27%0.085g

0.033 gvs0.085 g

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

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7.53%0.12g

Omega 3

0%0g

0.12 gvs0 g

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

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1.35%0.23g

Omega 6

1.2%0.2g

0.23 gvs0.2 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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20%26g

Carbohydrate

21%27g

26 gvs27 g

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

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Sugars

31.8%23g

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

NA gvs23 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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26%9.92g

Fiber

11%4.1g

9.92 gvs4.1 g

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

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1.67%0.94g

Protein

1.9%1.06g

0.94 gvs1.06 g

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

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Vitamins

Elderberriesvs Figs

4.72%42.5μg

Vitamin A

1.1%9.92μg

RAE, retinol activity equivalents

42.5 μgvs9.92 μg

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

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8.27%0.099mg

Vitamin B1

7.1%0.085mg

Thiamine

0.099 mgvs0.085 mg

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

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6.54%0.085mg

Vitamin B2

5.45%0.071mg

Riboflavin

0.085 mgvs0.071 mg

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

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4.43%0.71mg

Vitamin B3

3.54%0.57mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs0.57 mg

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

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3.97%0.2mg

Vitamin B5

8.5%0.43mg

Pantothenic acid

0.2 mgvs0.43 mg

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

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25%0.33mg

Vitamin B6

12.3%0.16mg

Pyridoxine

0.33 mgvs0.16 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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2.13%8.5μg

Vitamin B9

2.13%8.5μg

Folates and Folic Acid

8.5 μgvs8.5 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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56.7%51mg

Vitamin C

3.15%2.83mg

Ascorbic acid

51 mgvs2.83 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

1.04%0.16mg

Tocopherols and Tocotrienols

NA mgvs0.16 mg

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

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Vitamin K

5.55%6.66μg

Phytomenadione or phylloquinone

NA μgvs6.66 μg

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

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Minerals

Elderberriesvs Figs

5.4%54mg

Calcium

4.96%49.6mg

54 mgvs49.6 mg

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

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9.6%0.086mg

Copper

11%0.099mg

0.086 mgvs0.099 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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28.3%2.27mg

Iron

6.56%0.52mg

2.27 mgvs0.52 mg

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

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1.7%7.1mg

Magnesium

5.74%24mg

7.1 mgvs24 mg

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

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Manganese

7.9%0.18mg

NA mgvs0.18 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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7.9%55.3mg

Phosphorus

2.83%20mg

55.3 mgvs20 mg

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

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11.7%397mg

Potassium

9.67%329mg

397 mgvs329 mg

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

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1.55%0.85μg

Selenium

0.52%0.28μg

0.85 μgvs0.28 μg

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

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0.57%8.5mg

Sodium

0.094%1.4mg

8.5 mgvs1.4 mg

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

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1.4%0.16mg

Zinc

1.93%0.21mg

0.16 mgvs0.21 mg

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

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3.06%113g

Water

3.03%112g

113 gvs112 g

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

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Lets compare vitamin content per 5 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 5 oz.
Both Raw Elderberries as well as Raw Figs have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 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 5 oz.

Comparison of macro-nutrients per 5 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 5 oz.
Both Raw Elderberries as well as Raw Figs have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces ElderberriesVS Figs

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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