Comparing Nutrients in 14 ounces Medjool Dates VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Medjool Dates	Valencia Oranges	Recommended Dietary Allowance
Energy	38% 1099kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	229% 298g	36.3% 47g	130g per day for Men 19-50 years
Sugars	364% 264g	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	175% 127g	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	% 134g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	70% 26.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	13% 7.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	19.2% 0.25mg	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	15% 59.5μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	214% 192mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Valencia Oranges	Recommended Dietary Allowance
Calcium	25.4% 254mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	16.3% 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	44.7% 3.57mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	51% 1.17mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	81.2% 2762mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	2.3% 84.6g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Medjool Dates vs Valencia Oranges:

• Medjool Dates have 1.5 times more Vitamin B2, 5.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin A, 1.7 times more Vitamin B1, 2.6 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates as well as Raw Valencia Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Medjool Dates vs Valencia Oranges:

• Medjool Dates have 1.6 times more Calcium, 9.8 times more Copper, 10 times more Iron, 5.4 times more Magnesium, 12.9 times more Manganese, 3.6 times more Phosphorus, 3.9 times more Potassium and 7.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Water than Medjool Dates.

Comparison of macro-nutrients per 14 ounces:

• Medjool Dates have 5.7 times more Energy, 6.3 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Raw Valencia Oranges.
• Both Medjool Dates as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.