Comparing Nutrients in 1 kilogram Deglet Noor Dates VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Deglet Noor Dates	Florida Oranges	Recommended Dietary Allowance
Energy	97% 2820kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	88.8% 115g	130g per day for Men 19-50 years
Sugars	874% 634g	126% 91g	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	270% 196g	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	% 199g	NA	g per day for Men 19-50 years
Sucrose	% 238g	NA	g per day for Men 19-50 years
Fiber	211% 80g	63% 24g	38g per day for Men 19-50 years
Protein	43.8% 24.5g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.6% 12.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	39.2% 0.51mg	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	47.5% 190μg	42.5% 170μg	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	4.44% 4mg	500% 450mg	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	3.33% 0.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Florida Oranges	Recommended Dietary Allowance
Calcium	39% 390mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	43.3% 0.39mg	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	128% 10mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	10.4% 0.24mg	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	88.6% 620mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	193% 6560mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	5.55% 205g	23.6% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Deglet Noor Dates vs Florida Oranges:

• Deglet Noor Dates have 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 112.5 times more Vitamin C and 3.6 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Florida Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Deglet Noor Dates as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Deglet Noor Dates vs Florida Oranges:

• Deglet Noor Dates have 5.3 times more Copper, 11.3 times more Iron, 4.3 times more Magnesium, 10.9 times more Manganese, 5.2 times more Phosphorus, 3.9 times more Potassium, 6 times more Selenium and 3.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Florida Oranges have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Deglet Noor Dates have 6.1 times more Energy, 6.5 times more Carbohydrate, 6.9 times more Sugars, 3.3 times more Fiber and 3.5 times more Protein than Raw Florida Oranges.
• Both Deglet Noor Dates as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.