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Comparing Nutrients in 1 pound Deglet Noor DatesVS Elderberries

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates
3%
1%
96%
Elderberries
3%
6%
91%
1 lb ▼

Macro Nutrients

44%1279kcal
Energy
11.4%331kcal
1279 kcalvs331 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.82%1.77g
Fat
2.34%2.27g
1.77 gvs2.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.15g
Saturated Fat
0.33%0.1g
0.15 gvs0.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.85%0.014g
Omega 3
24%0.39g
0.014 gvs0.39 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.43%0.073g
Omega 6
4.32%0.73g
0.073 gvs0.73 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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262%340g
Carbohydrate
64.2%83.5g
340 gvs83.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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396%287g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
287 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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123%89g
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]
89 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%90g
Glucose
NA
90 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%108g
Sucrose
NA
108 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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95%36.3g
Fiber
83.6%31.8g
36.3 gvs31.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g
Protein
5.35%3g
11 gvs3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
15%136μg
RAE, retinol activity equivalents
0 μgvs136 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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19.7%0.24mg
Vitamin B1
26.5%0.32mg
Thiamine
0.24 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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23%0.3mg
Vitamin B2
21%0.27mg
Riboflavin
0.3 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.78mg
Vitamin B3
14%2.27mg
Niacin, nicotinic acid, niacinamide
5.78 mgvs2.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53.4%2.67mg
Vitamin B5
12.7%0.64mg
Pantothenic acid
2.67 mgvs0.64 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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57.6%0.75mg
Vitamin B6
80.3%1.04mg
Pyridoxine
0.75 mgvs1.04 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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21.5%86μg
Vitamin B9
6.8%27.2μg
Folates and Folic Acid
86 μgvs27.2 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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2%1.8mg
Vitamin C
181%163mg
Ascorbic acid
1.8 mgvs163 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.5%0.23mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.23 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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10.2%12.2μg
Vitamin K
NA
Phytomenadione or phylloquinone
12.2 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

17.7%177mg
Calcium
17.2%172mg
177 mgvs172 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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104%0.93mg
Copper
30.7%0.28mg
0.93 mgvs0.28 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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58%4.63mg
Iron
91%7.26mg
4.63 mgvs7.26 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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46.4%195mg
Magnesium
5.4%22.7mg
195 mgvs22.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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51.7%1.2mg
Manganese
NA
1.2 mgvsNA 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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40%281mg
Phosphorus
25.3%177mg
281 mgvs177 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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87.5%2976mg
Potassium
37.4%1270mg
2976 mgvs1270 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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24.7%13.6μg
Selenium
4.95%2.72μg
13.6 μgvs2.72 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.6%9.07mg
Sodium
1.8%27.2mg
9.07 mgvs27.2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.3mg
Zinc
4.54%0.5mg
1.3 mgvs0.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.5%93g
Water
9.8%362g
93 gvs362 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Deglet Noor Dates vs Elderberries:
Comparing minerals per 1 pound for Deglet Noor Dates vs Elderberries:
Comparison of macro-nutrients per 1 pound:



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