Comparing Nutrients in 300 calories Deglet Noor Dates VS Elderberries

Weight per 300 calories

• Deglet Noor Dates: 106g
• Elderberries: 411g

Deglet Noor Dates have 3.9 times more energy per 100g than Elderberries. It has high energy density when compared to other foods. Raw Elderberries having average energy density.

Which food has more nutrients per 300 calories - Deglet Noor Dates or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.41g	2.1% 2.05g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.2% 0.003g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	3.9% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	58% 75.6g	130g per day for Men 19-50 years
Sugars	93% 67.4g	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	28.8% 21g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 25.3g	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	4.65% 2.6g	4.84% 2.7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.47% 1.36mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	72.7% 0.95mg	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	5.05% 20.2μg	6.16% 24.7μg	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	0.47% 0.43mg	164% 148mg	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	0.35% 0.053mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.87μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Calcium	4.15% 41.5mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	28% 0.25mg	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	13.6% 1.1mg	82% 6.58mg	8mg per day for Men 19-50 years
Magnesium	11% 45.7mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	9.42% 66mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	20.5% 698mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	4.5% 2.47μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.13mg	1.64% 24.7mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.59% 22g	8.86% 328g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Deglet Noor Dates vs Elderberries:

• Raw Elderberries contain more Vitamin A, 5.2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.5 times more Vitamin B3, 5.4 times more Vitamin B6 and 347.7 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Elderberries have similar amounts of Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Deglet Noor Dates vs Elderberries:

• Deglet Noor Dates have 2.2 times more Magnesium and 1.3 times more Selenium than Raw Elderberries.
• While Raw Elderberries contain 3.8 times more Calcium, 6.1 times more Iron, 2.4 times more Phosphorus, 1.6 times more Potassium, 1.5 times more Zinc and 15 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Elderberries have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Elderberries contain 109.5 times more Omega 3, 39.1 times more Omega 6 and 3.4 times more Fiber than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Elderberries have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.