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Comparing Nutrients in 14 ounces Deglet Noor DatesVSOranges

Macros Ratio

ProteinsFatsCarbs


Deglet Noor Dates
3%
1%
96%
Oranges
7%
2%
91%
14 oz ▼

Macro Nutrients

Deglet Noor DatesvsOranges
38.6%
Energy
6.45%
1119 kcalvs187 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
1.6%
Fat
0.49%
1.55 gvs0.48 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
17%
Protein
6.66%
9.72 gvs3.73 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
229%
Carbohydrate
36%
298 gvs46.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
346%
Sugars
51%
251 gvs37 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
83.7%
Fiber
25%
31.8 gvs9.53 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
0.41%
Saturated Fat
0.19%
0.13 gvs0.06 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.63%
Omega 3
1.88%
0.01 gvs0.03 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.35%
Omega 6
0.41%
0.06 gvs0.07 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.2%
Water
9.3%
81 gvs344 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Deglet Noor DatesvsOranges
0%
Vitamin A
4.86%
0 μgvs43.7 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
17.5%
Thiamine
29%
0.21 mgvs0.35 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
20%
Vitamin B2
12%
0.26 mgvs0.16 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
31.6%
Vitamin B3
6.88%
5.06 mgvs1.1 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
50%
Vitamin B6
18%
0.65 mgvs0.24 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
1.78%
Vitamin C
234%
1.6 mgvs211 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
1.33%
Vitamin E
4.73%
0.2 mgvs0.71 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
8.9%
Vitamin K
0%
10.7 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
18.8%
Folate
29.8%
75 μgvs119 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Deglet Noor DatesvsOranges
15.5%
Calcium
16%
155 mgvs159 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
91%
Copper
20%
0.82 mgvs0.18 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
50.6%
Iron
5%
4.05 mgvs0.4 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
40.7%
Magnesium
9.45%
171 mgvs39.7 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
45%
Manganese
4.35%
1.04 mgvs0.1 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
35%
Phosphorus
7.94%
246 mgvs55.6 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
76.6%
Potassium
21%
2604 mgvs718 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
22%
Selenium
3.64%
12 μgvs2 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.53%
Sodium
0%
7.94 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
10%
Zinc
2.55%
1.15 mgvs0.28 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Deglet Noor Dates vs Oranges:
Deglet Noor Dates have 1.8 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Oranges. While Raw Oranges contain 1.8 times more Thiamine, 132.5 times more Vitamin C, 3.6 times more Vitamin E and 1.6 times more Folate than Deglet Noor Dates.

Comparing minerals per 14 ounces for Deglet Noor Dates vs Oranges:
Deglet Noor Dates have 4.2 times more Copper, 10.2 times more Iron, 4.3 times more Magnesium, 8.7 times more Manganese, 4.4 times more Phosphorus, 3.6 times more Potassium, 6 times more Selenium and 4.1 times more Zinc than Raw Oranges. Both Deglet Noor Dates and Raw Oranges have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:
Deglet Noor Dates have 6 times more Energy, 2.6 times more Protein, 6.4 times more Carbohydrate, 6.7 times more Sugars and 3.3 times more Fiber than Raw Oranges. While Raw Oranges contain 4.2 times more Water than Deglet Noor Dates. Both Deglet Noor Dates as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 14 oz.




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