Comparing Nutrients in 7 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	19.3% 560kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	28% 36.5g	130g per day for Men 19-50 years
Sugars	173% 126g	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	53.6% 39g	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	% 39.5g	NA	g per day for Men 19-50 years
Sucrose	% 47.2g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	36.6% 14g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	35% 0.46mg	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	9.43% 37.7μg	2.98% 12μg	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	0.88% 0.79mg	79.4% 71.4mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	13.5% 0.12mg	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	25.3% 2.02mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	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	17.6% 123mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.3% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.