Comparing Nutrients in 1 kilogram 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	97% 2820kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	9.53% 1.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	142% 184g	130g per day for Men 19-50 years
Sugars	874% 634g	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	270% 196g	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	% 199g	NA	g per day for Men 19-50 years
Sucrose	% 238g	NA	g per day for Men 19-50 years
Fiber	211% 80g	184% 70g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	177% 2.3mg	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	47.5% 190μg	15% 60μg	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	4.44% 4mg	400% 360mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Calcium	39% 390mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	67.8% 0.61mg	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	128% 10mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	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	88.6% 620mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	82.4% 2800mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	5.55% 205g	21.6% 798g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.