Comparing Nutrients in 14 ounces Deglet Noor Dates VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Energy	38.6% 1119kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	347% 251g	46.5% 33.7g	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	107% 77.8g	12.3% 8.93g	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	% 79g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 94g	% 17g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	23% 8.73g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.8% 2.34mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.4% 0.65mg	24% 0.31mg	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	19% 75.4μg	33.7% 135μg	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	1.76% 1.6mg	261% 235mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Calcium	15.5% 155mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	17% 0.15mg	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	50.6% 4.05mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	5% 0.12mg	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	35% 246mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	76.6% 2604mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	2.2% 81.5g	9.22% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Deglet Noor Dates vs Navel Oranges:

• Deglet Noor Dates have 1.3 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B9, 147.8 times more Vitamin C and 3 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Deglet Noor Dates vs Navel Oranges:

• Deglet Noor Dates have 5.3 times more Copper, 7.8 times more Iron, 3.9 times more Magnesium, 9 times more Manganese, 2.7 times more Phosphorus, 4 times more Potassium, more Selenium and 3.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Navel Oranges have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Deglet Noor Dates have 5.8 times more Energy, 6 times more Carbohydrate, 7.5 times more Sugars, 8.7 times more Fructose, 3.6 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• Both Deglet Noor Dates as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.