Comparing Nutrients in 1 kilogram Medjool Dates VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Navel Oranges	Recommended Dietary Allowance
Energy	96% 2770kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	577% 750g	96% 125g	130g per day for Men 19-50 years
Sugars	917% 665g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 5.3g	% 42.8g	g per day for Men 19-50 years
Fiber	176% 67g	58% 22g	38g per day for Men 19-50 years
Protein	32.3% 18g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Navel Oranges	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.05mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	64% 640mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	402% 3.62mg	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	113% 9mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	129% 2.96mg	12.6% 0.29mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	205% 6960mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	5.76% 213g	23.2% 860g	3700g per day for Men 19-50 years

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

• Medjool Dates have 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.
• While Raw Navel Oranges contain 1.7 times more Vitamin A, 1.4 times more Vitamin B1, 2.3 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Raw Navel Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Medjool Dates as well as Raw Navel Oranges have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Medjool Dates vs Navel Oranges:

• Medjool Dates have 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.
• While Raw Navel Oranges contain 4 times more Water than Medjool Dates.

Comparison of macro-nutrients per 1 kilogram:

• Medjool Dates have 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.
• Both Medjool Dates as well as Raw Navel Oranges have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.