Comparing Nutrients in 1 pound Valencia Oranges VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Energy	7.66% 222kcal	43.3% 1256kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	262% 340g	130g per day for Men 19-50 years
Sugars	NA	416% 302g	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	NA	200% 145g	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	NA	% 153g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	80% 30.4g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	73% 3.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	87% 1.13mg	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	44.2% 177μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Calcium	18% 181mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	182% 1.64mg	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	5.1% 0.41mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	58.4% 1.34mg	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	11% 77mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	93% 3157mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	18% 2mg	11mg per day for Men 19-50 years
Water	10.6% 392g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Medjool Dates per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has 1.7 times more Vitamin B1, 2.6 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• While 1 lb of Medjool Dates contains 1.5 times more Vitamin B2, 5.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Medjool Dates:

• 1 pound of Valencia Oranges has 4 times more Water than Medjool Dates.
• While 1 lb of Medjool Dates contains 1.6 times more Calcium, 9.8 times more Copper, 10 times more Iron, 5.4 times more Magnesium, 12.9 times more Manganese, 3.6 times more Phosphorus, 3.9 times more Potassium and 7.3 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Medjool Dates contains 5.7 times more Energy, 6.3 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein