Comparing Nutrients in 100 grams 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	9.72% 282kcal	2.5% 73kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	14% 18.4g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	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	27% 19.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	21% 8g	18.4% 7g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	1.18% 0.66g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	17.7% 0.23mg	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	4.75% 19μg	1.5% 6μg	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	0.44% 0.4mg	40% 36mg	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	0.33% 0.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Elderberries	Recommended Dietary Allowance
Calcium	3.9% 39mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.78% 0.061mg	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	12.8% 1.02mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	8.86% 62mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	2.16% 79.8g	3700g 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, 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 100 g.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Deglet Noor Dates as well as Raw Elderberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.