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Comparing Nutrients in 100 grams ElderberriesVS Figs

Macros Ratio

Protein Fat Carbs

Elderberries
3%
6%
91%
Figs
4%
3%
93%
100 g ▼

Macro Nutrients

2.5%73kcal
Energy
2.55%74kcal
73 kcalvs74 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g
Fat
0.31%0.3g
0.5 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.072%0.023g
Saturated Fat
0.19%0.06g
0.023 gvs0.06 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
0.85%0.14g
0.16 gvs0.14 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
14.8%19g
18.4 gvs19 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
22.4%16.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs16.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g
Fiber
7.63%2.9g
7 gvs2.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.18%0.66g
Protein
1.34%0.75g
0.66 gvs0.75 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.33%30μg
Vitamin A
0.78%7μg
RAE, retinol activity equivalents
30 μgvs7 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.83%0.07mg
Vitamin B1
5%0.06mg
Thiamine
0.07 mgvs0.06 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.6%0.06mg
Vitamin B2
3.85%0.05mg
Riboflavin
0.06 mgvs0.05 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.13%0.5mg
Vitamin B3
2.5%0.4mg
Niacin, nicotinic acid, niacinamide
0.5 mgvs0.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg
Vitamin B5
6%0.3mg
Pantothenic acid
0.14 mgvs0.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg
Vitamin B6
8.7%0.11mg
Pyridoxine
0.23 mgvs0.11 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
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
1.5%6μg
Folates and Folic Acid
6 μgvs6 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
2.22%2mg
Ascorbic acid
36 mgvs2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
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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NA
Vitamin E
0.73%0.11mg
Tocopherols and Tocotrienols
NA mgvs0.11 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
3.9%4.7μg
Phytomenadione or phylloquinone
NA μgvs4.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.8%38mg
Calcium
3.5%35mg
38 mgvs35 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.78%0.061mg
Copper
7.78%0.07mg
0.061 mgvs0.07 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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
4.63%0.37mg
1.6 mgvs0.37 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.2%5mg
Magnesium
4.05%17mg
5 mgvs17 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
5.57%0.13mg
NA mgvs0.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
2%14mg
39 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.24%280mg
Potassium
6.82%232mg
280 mgvs232 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg
Selenium
0.36%0.2μg
0.6 μgvs0.2 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
1.36%0.15mg
0.11 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.16%79.8g
Water
2.14%79g
79.8 gvs79 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:
Comparing minerals per 100 grams for Elderberries vs Figs:
Comparison of macro-nutrients per 100 grams:



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