Comparing Nutrients in 1 kilogram Medjool Dates VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Medjool Dates	2%	0%	98%
Oranges	7%	2%	91%

Macro Nutrients

	Medjool Dates	Oranges	Recommended Dietary Allowance
Energy	96% 2770kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	NA	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	90% 118g	130g per day for Men 19-50 years
Sugars	917% 665g	129% 94g	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	441% 320g	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	% 337g	NA	g per day for Men 19-50 years
Sucrose	% 5.3g	NA	g per day for Men 19-50 years
Fiber	176% 67g	63% 24g	38g per day for Men 19-50 years
Protein	32.3% 18g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	46% 0.6mg	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	37.5% 150μg	75% 300μg	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	591% 532mg	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	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

	Medjool Dates	Oranges	Recommended Dietary Allowance
Calcium	64% 640mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	50% 0.45mg	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	113% 9mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	5.76% 213g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Medjool Dates vs Oranges:

• Medjool Dates have 1.5 times more Vitamin B2, 5.7 times more Vitamin B3, 3.2 times more Vitamin B5, 4.2 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin A, 1.7 times more Vitamin B1, 2 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates as well as Raw Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Medjool Dates vs Oranges:

• Medjool Dates have 1.6 times more Calcium, 8 times more Copper, 9 times more Iron, 5.4 times more Magnesium, 11.8 times more Manganese, 4.4 times more Phosphorus, 3.8 times more Potassium and 6.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.1 times more Water than Medjool Dates.

Comparison of macro-nutrients per 1 kilogram:

• Medjool Dates have 5.9 times more Energy, 6.4 times more Carbohydrate, 7.1 times more Sugars, 2.8 times more Fiber and 1.9 times more Protein than Raw Oranges.
• Both Medjool Dates as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.