Comparing Nutrients in 14 ounces Deglet Noor Dates VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Elderberries	3%	6%	91%

Macro Nutrients

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Energy	38.6% 1119kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.8% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	56% 73g	130g per day for Men 19-50 years
Sugars	347% 251g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	107% 77.8g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 79g	NA	g per day for Men 19-50 years
Sucrose	% 94g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	73% 27.8g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.2% 119μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	159% 143mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Calcium	15.5% 155mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50.6% 4.05mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35% 246mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	76.6% 2604mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	8.56% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Deglet Noor Dates vs Elderberries:

• Deglet Noor Dates have 2.5 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Elderberries.
• While Raw Elderberries contain more Vitamin A, 1.3 times more Vitamin B1, 1.4 times more Vitamin B6 and 90 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Elderberries have similar amounts of Vitamin B2 per 14 oz.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Deglet Noor Dates vs Elderberries:

• Deglet Noor Dates have 3.4 times more Copper, 8.6 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium, 5 times more Selenium and 2.6 times more Zinc than Raw Elderberries.
• While Raw Elderberries contain 1.6 times more Iron and 3.9 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Elderberries have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Deglet Noor Dates have 3.9 times more Energy, 4.1 times more Carbohydrate and 3.7 times more Protein than Raw Elderberries.
• While Raw Elderberries contain 28.3 times more Omega 3 than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Elderberries have similar amounts of Fiber per 14 oz.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.