Comparing Nutrients in 7 ounces Elderberries VS Deglet Noor Dates

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Elderberries	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	16% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	25% 0.33mg	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	2.98% 12μg	9.43% 37.7μg	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	79.4% 71.4mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Elderberries VS Deglet Noor Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Elderberries versus 7 oz of Deglet Noor Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Elderberries vs Deglet Noor Dates:

• 7 ounces of Elderberries have 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.
• While 7 oz of Deglet Noor Dates contain 2.5 times more Vitamin B3, 4.2 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Elderberries.
• Both Elderberries and Deglet Noor Dates provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Elderberries have insufficient amounts of Vitamin B9
• 7 ounces of Deglet Noor Dates have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Elderberries as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Elderberries vs Deglet Noor Dates:

• 7 ounces of Elderberries have 1.6 times more Iron and 3.9 times more Water than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 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.
• Both Elderberries and Deglet Noor Dates contain similar levels of Calcium per seven ounces.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Elderberries have 28.3 times more Omega 3 than Deglet Noor Dates.
• While 7 oz of Deglet Noor Dates contain 3.9 times more Energy, 4.1 times more Carbohydrate and 3.7 times more Protein than Raw Elderberries.
• Both Elderberries and Deglet Noor Dates offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Elderberries provide inadequate amounts of Protein
• 7 ounces of Deglet Noor Dates provide inadequate amounts of Omega 3
• Both Raw Elderberries as well as Deglet Noor Dates provide inadequate amounts of Omega 6 in seven ounces.