Comparing Nutrients in 100 grams ElderberriesVS Deglet Noor Dates

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Deglet Noor Dates

96%

100 g ▼

Macro Nutrients

Elderberriesvs Deglet Noor Dates

2.5%73kcal

Energy

9.72%282kcal

73 kcalvs282 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.52%0.5g

Fat

0.4%0.39g

0.5 gvs0.39 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.072%0.023g

Saturated Fat

0.1%0.032g

0.023 gvs0.032 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.3%0.085g

Omega 3

0.19%0.003g

0.085 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.95%0.16g

Omega 6

0.094%0.016g

0.16 gvs0.016 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.4g

Carbohydrate

57.7%75g

18.4 gvs75 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

87.4%63.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs63.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

27%19.6g

≤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]

NA gvs19.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%20g

NA gvs20 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%24g

NA gvs24 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g

Fiber

21%8g

7 gvs8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.18%0.66g

Protein

4.38%2.45g

0.66 gvs2.45 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Elderberriesvs Deglet Noor Dates

3.33%30μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

30 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.83%0.07mg

Vitamin B1

4.33%0.052mg

Thiamine

0.07 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.6%0.06mg

Vitamin B2

5.08%0.066mg

Riboflavin

0.06 mgvs0.066 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.13%0.5mg

Vitamin B3

7.96%1.27mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs1.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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2.8%0.14mg

Vitamin B5

11.8%0.59mg

Pantothenic acid

0.14 mgvs0.59 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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17.7%0.23mg

Vitamin B6

12.7%0.17mg

Pyridoxine

0.23 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.5%6μg

Vitamin B9

4.75%19μg

Folates and Folic Acid

6 μgvs19 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40%36mg

Vitamin C

0.44%0.4mg

Ascorbic acid

36 mgvs0.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.33%0.05mg

Tocopherols and Tocotrienols

NA mgvs0.05 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.25%2.7μg

Phytomenadione or phylloquinone

NA μgvs2.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Elderberriesvs Deglet Noor Dates

3.8%38mg

Calcium

3.9%39mg

38 mgvs39 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.78%0.061mg

Copper

23%0.21mg

0.061 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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20%1.6mg

Iron

12.8%1.02mg

1.6 mgvs1.02 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.2%5mg

Magnesium

10.2%43mg

5 mgvs43 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

11.4%0.26mg

NA mgvs0.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.57%39mg

Phosphorus

8.86%62mg

39 mgvs62 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.24%280mg

Potassium

19.3%656mg

280 mgvs656 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.1%0.6μg

Selenium

5.45%3μg

0.6 μgvs3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.4%6mg

Sodium

0.13%2mg

6 mgvs2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1%0.11mg

Zinc

2.64%0.29mg

0.11 mgvs0.29 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.16%79.8g

Water

0.55%20.5g

79.8 gvs20.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Elderberries vs Deglet Noor Dates:

Raw 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 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 Raw Elderberries and Deglet Noor Dates have similar amounts of Vitamin B2 per 100 g.
Both Raw Elderberries as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Elderberries vs Deglet Noor Dates:

Raw Elderberries have 1.6 times more Iron and 3.9 times more Water than Deglet Noor Dates.
While 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 Raw Elderberries and Deglet Noor Dates have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Elderberries have 28.3 times more Omega 3 than Deglet Noor Dates.
While Deglet Noor Dates contain 3.9 times more Energy, 4.1 times more Carbohydrate and 3.7 times more Protein than Raw Elderberries.
Both Raw Elderberries and Deglet Noor Dates have similar amounts of Fiber per 100 g.
Both Raw Elderberries as well as Deglet Noor Dates have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

ElderberriesVS FigsDeglet Noor DatesVS Figs

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Comparing Nutrients in 100 grams ElderberriesVS Deglet Noor Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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