Comparing Nutrients in 100 grams ElderberriesVS Figs, canned, water pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Figs, canned, water pack, solids and liquids

95%

100 g ▼

Macro Nutrients

Elderberriesvs Figs, canned, water pack, solids and liquids

2.5%73kcal

Energy

1.83%53kcal

73 kcalvs53 kcal

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

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0.52%0.5g

Fat

0.1%0.1g

0.5 gvs0.1 g

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

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0.072%0.023g

Saturated Fat

0.063%0.02g

0.023 gvs0.02 g

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

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5.3%0.085g

Omega 3

0%0g

0.085 gvs0 g

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

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0.95%0.16g

Omega 6

0.28%0.048g

0.16 gvs0.048 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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14%18.4g

Carbohydrate

10.8%14g

18.4 gvs14 g

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

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Sugars

16.3%11.8g

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

NA gvs11.8 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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18.4%7g

Fiber

5.8%2.2g

7 gvs2.2 g

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

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1.18%0.66g

Protein

0.71%0.4g

0.66 gvs0.4 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

3.33%30μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

30 μgvs2 μg

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

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5.83%0.07mg

Vitamin B1

1.9%0.023mg

Thiamine

0.07 mgvs0.023 mg

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

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4.6%0.06mg

Vitamin B2

2.92%0.038mg

Riboflavin

0.06 mgvs0.038 mg

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

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3.13%0.5mg

Vitamin B3

2.8%0.45mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs0.45 mg

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

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2.8%0.14mg

Vitamin B5

1.4%0.069mg

Pantothenic acid

0.14 mgvs0.069 mg

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

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17.7%0.23mg

Vitamin B6

5.4%0.07mg

Pyridoxine

0.23 mgvs0.07 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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1.5%6μg

Vitamin B9

0.5%2μg

Folates and Folic Acid

6 μgvs2 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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40%36mg

Vitamin C

1.1%1mg

Ascorbic acid

36 mgvs1 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

0.53%0.08mg

Tocopherols and Tocotrienols

NA mgvs0.08 mg

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

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Vitamin K

2.75%3.3μg

Phytomenadione or phylloquinone

NA μgvs3.3 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

3.8%38mg

Calcium

2.8%28mg

38 mgvs28 mg

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

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6.78%0.061mg

Copper

12.2%0.11mg

0.061 mgvs0.11 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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20%1.6mg

Iron

3.63%0.29mg

1.6 mgvs0.29 mg

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

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1.2%5mg

Magnesium

2.4%10mg

5 mgvs10 mg

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

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Manganese

3.83%0.088mg

NA mgvs0.088 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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5.57%39mg

Phosphorus

1.43%10mg

39 mgvs10 mg

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

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8.24%280mg

Potassium

3.03%103mg

280 mgvs103 mg

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

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1.1%0.6μg

Selenium

0.18%0.1μg

0.6 μgvs0.1 μg

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

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0.4%6mg

Sodium

0.067%1mg

6 mgvs1 mg

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

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1%0.11mg

Zinc

1.1%0.12mg

0.11 mgvs0.12 mg

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

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2.16%79.8g

Water

2.3%85.2g

79.8 gvs85.2 g

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

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Lets compare vitamin content per 100 grams of Elderberries vs Figs, canned, water pack, solids and liquids:

Raw Elderberries have 15 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 3 times more Vitamin B9 and 36 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 B3 per 100 g.
Both Raw Elderberries as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Elderberries vs Figs, canned, water pack, solids and liquids:

Raw Elderberries have 1.4 times more Calcium, 5.5 times more Iron, 3.9 times more Phosphorus, 2.7 times more Potassium and 6 times more Selenium than Figs, canned, water pack, solids and liquids.
While Figs, canned, water pack, solids and liquids contain 1.8 times more Copper and 2 times more Magnesium than Raw Elderberries.
Both Raw Elderberries and Figs, canned, water pack, solids and liquids have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Elderberries have 1.4 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 3.2 times more Fiber and 1.7 times more Protein than Figs, canned, water pack, solids and liquids.
Both Raw Elderberries as well as Figs, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

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

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Comparing Nutrients in 100 grams ElderberriesVS Figs, canned, water pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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