Comparing Nutrients in 1 pound Deglet Noor Dates VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Energy	44% 1279kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	43.8% 57g	130g per day for Men 19-50 years
Sugars	396% 287g	53% 38.6g	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	123% 89g	14% 10.2g	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	% 90g	% 8.94g	g per day for Men 19-50 years
Sucrose	% 108g	% 19.4g	g per day for Men 19-50 years
Fiber	95% 36.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	20% 11g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	27.6% 0.36mg	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	21.5% 86μg	38.6% 154μg	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	2% 1.8mg	298% 268mg	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	1.5% 0.23mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Calcium	17.7% 177mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	19.7% 0.18mg	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	58% 4.63mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	5.7% 0.13mg	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	40% 281mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	2.5% 93g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Deglet Noor Dates vs Navel Oranges:

• Deglet Noor Dates have 1.3 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B9, 147.8 times more Vitamin C and 3 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Deglet Noor Dates vs Navel Oranges:

• Deglet Noor Dates have 5.3 times more Copper, 7.8 times more Iron, 3.9 times more Magnesium, 9 times more Manganese, 2.7 times more Phosphorus, 4 times more Potassium, more Selenium and 3.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Navel Oranges have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Deglet Noor Dates have 5.8 times more Energy, 6 times more Carbohydrate, 7.5 times more Sugars, 8.7 times more Fructose, 3.6 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• Both Deglet Noor Dates as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.