Nutrient Comparison: Navel Oranges VS Medjool Dates per 14 oz
Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Navel Oranges vs Medjool Dates:
- 14 ounces of Navel Oranges have 1.4 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin C than Medjool Dates.
- While 14 oz of Medjool Dates contain 3.8 times more Vitamin B3, 3.1 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
- Both Navel Oranges and Medjool Dates provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin K
- 14 ounces of Medjool Dates have insufficient amounts of Vitamin C
- Both Raw Navel Oranges as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Navel Oranges vs Medjool Dates:
- 14 ounces of Navel Oranges have 4 times more Water than Medjool Dates.
- While 14 oz of Medjool Dates contain 1.5 times more Calcium, 9.3 times more Copper, 6.9 times more Iron, 4.9 times more Magnesium, 10.2 times more Manganese, 2.7 times more Phosphorus, 4.2 times more Potassium and 5.5 times more Zinc than Raw Navel Oranges.
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Medjool Dates contain 5.7 times more Energy, 6 times more Carbohydrate, 7.8 times more Sugars, 14.2 times more Fructose, 3 times more Fiber and 2 times more Protein than Raw Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein