Comparing Nutrients in 7 ounces ElderberriesVS Figs

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Figs

93%

7 oz ▼

Macro Nutrients

Elderberriesvs Figs

5%145kcal

Energy

5.06%147kcal

145 kcalvs147 kcal

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

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1.02%0.99g

Fat

0.61%0.6g

0.99 gvs0.6 g

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

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0.14%0.046g

Saturated Fat

0.37%0.12g

0.046 gvs0.12 g

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

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10.5%0.17g

Omega 3

0%0g

0.17 gvs0 g

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

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1.9%0.32g

Omega 6

1.7%0.29g

0.32 gvs0.29 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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28%36.5g

Carbohydrate

29.3%38g

36.5 gvs38 g

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

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Sugars

44.5%32.3g

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

NA gvs32.3 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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36.6%14g

Fiber

15%5.75g

14 gvs5.75 g

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

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2.34%1.3g

Protein

2.66%1.5g

1.3 gvs1.5 g

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

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Vitamins

Elderberriesvs Figs

6.6%59.5μg

Vitamin A

1.54%14μg

RAE, retinol activity equivalents

59.5 μgvs14 μg

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

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11.6%0.14mg

Vitamin B1

9.92%0.12mg

Thiamine

0.14 mgvs0.12 mg

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

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9.16%0.12mg

Vitamin B2

7.63%0.099mg

Riboflavin

0.12 mgvs0.099 mg

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

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6.2%0.99mg

Vitamin B3

4.96%0.79mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs0.79 mg

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

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5.56%0.28mg

Vitamin B5

12%0.6mg

Pantothenic acid

0.28 mgvs0.6 mg

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

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35%0.46mg

Vitamin B6

17.2%0.22mg

Pyridoxine

0.46 mgvs0.22 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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2.98%12μg

Vitamin B9

2.98%12μg

Folates and Folic Acid

12 μgvs12 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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79.4%71.4mg

Vitamin C

4.4%3.97mg

Ascorbic acid

71.4 mgvs3.97 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

1.46%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

7.77%9.33μg

Phytomenadione or phylloquinone

NA μgvs9.33 μg

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

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Minerals

Elderberriesvs Figs

7.54%75.4mg

Calcium

6.95%69.5mg

75.4 mgvs69.5 mg

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

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13.5%0.12mg

Copper

15.4%0.14mg

0.12 mgvs0.14 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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39.7%3.18mg

Iron

9.18%0.73mg

3.18 mgvs0.73 mg

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

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2.36%9.92mg

Magnesium

8.03%33.7mg

9.92 mgvs33.7 mg

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

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Manganese

11%0.25mg

NA mgvs0.25 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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11%77.4mg

Phosphorus

3.97%27.8mg

77.4 mgvs27.8 mg

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

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16.3%556mg

Potassium

13.5%460mg

556 mgvs460 mg

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

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2.16%1.2μg

Selenium

0.72%0.4μg

1.2 μgvs0.4 μg

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

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0.79%12mg

Sodium

0.13%2mg

12 mgvs2 mg

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

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2%0.22mg

Zinc

2.7%0.3mg

0.22 mgvs0.3 mg

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

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4.3%158g

Water

4.24%157g

158 gvs157 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Raw Elderberries as well as Raw Figs have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Elderberries as well as Raw Figs have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces ElderberriesVS Figs

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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