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Comparing Nutrients in 100 grams Deglet Noor DatesVSElderberries

Macros Ratio

ProteinsFatsCarbs


Deglet Noor Dates
3%
1%
96%
Elderberries
3%
6%
91%
100 g ▼

Macro Nutrients

Deglet Noor DatesvsElderberries
9.72%
Energy
2.5%
282 kcalvs73 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.4%
Fat
0.52%
0.39 gvs0.5 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
4.38%
Protein
1.18%
2.45 gvs0.66 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
57.7%
Carbohydrate
14%
75 gvs18 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
87%
Sugars
NA
63 gvsNA gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
21%
Fiber
18%
8 gvs7 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.09%
Saturated Fat
0.06%
0.03 gvs0.02 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
5.63%
0 gvs0.09 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.12%
Omega 6
0.94%
0.02 gvs0.16 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.55%
Water
2.16%
20.5 gvs79.8 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Deglet Noor DatesvsElderberries
0%
Vitamin A
3.33%
0 μgvs30 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
4.17%
Thiamine
5.83%
0.05 mgvs0.07 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
5.4%
Vitamin B2
4.6%
0.07 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
7.94%
Vitamin B3
3.13%
1.27 mgvs0.5 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
13%
Vitamin B6
17.7%
0.17 mgvs0.23 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0.44%
Vitamin C
40%
0.4 mgvs36 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
NA
0 IUvsNA IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.33%
Vitamin E
NA
0.05 mgvsNA mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.25%
Vitamin K
NA
2.7 μgvsNA μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
4.75%
Folate
1.5%
19 μgvs6 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Deglet Noor DatesvsElderberries
3.9%
Calcium
3.8%
39 mgvs38 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
23%
Copper
6.67%
0.21 mgvs0.06 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
12.8%
Iron
20%
1.02 mgvs1.6 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
10%
Magnesium
1.2%
43 mgvs5 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
11%
Manganese
NA
0.26 mgvsNA mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
8.86%
Phosphorus
5.57%
62 mgvs39 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
19%
Potassium
8.24%
656 mgvs280 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
5.45%
Selenium
1.1%
3 μgvs0.6 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0.4%
2 mgvs6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
2.64%
Zinc
1%
0.29 mgvs0.11 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Elderberries:
Deglet Noor Dates have 2.5 times more Vitamin B3 and 3.2 times more Folate than Raw Elderberries. While Raw Elderberries contain 1.4 times more Thiamine, 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 100 g.

Comparing minerals per 100 grams for Deglet Noor Dates vs Elderberries:
Deglet Noor Dates have 3.5 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 than Deglet Noor Dates. Both Deglet Noor Dates and Raw Elderberries have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:
Deglet Noor Dates have 3.9 times more Energy, 3.7 times more Protein and 4.2 times more Carbohydrate than Raw Elderberries. While Raw Elderberries contain 3.9 times more Water than Deglet Noor Dates. Both Deglet Noor Dates and Raw Elderberries have similar amounts of Fiber per 100 g.Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Fat and Omega 6 in 100 g.




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