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Comparing Nutrients in 300 calories Deglet Noor DatesVSOranges

Weight per 300 calories

Deglet Noor Dates
106g
Oranges
638g

Deglet Noor Dates have 6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 300 calories - Deglet Noor Dates or Oranges?

Macros Ratio

ProteinsFatsCarbs


Deglet Noor Dates
3%
1%
96%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Deglet Noor DatesvsOranges
10%
Energy
10%
300 kcalvs300 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.42%
Fat
0.79%
0.41 gvs0.77 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
4.64%
Protein
10.7%
2.6 gvs6 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
61.5%
Carbohydrate
57.7%
80 gvs75 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
92%
Sugars
82%
67 gvs59.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
22%
Fiber
39%
8.5 gvs15 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.09%
Saturated Fat
0.31%
0.03 gvs0.1 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
2.5%
0 gvs0.04 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.12%
Omega 6
0.65%
0.02 gvs0.11 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.59%
Water
15%
22 gvs554 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Deglet Noor DatesvsOranges
0%
Vitamin A
7.78%
0 μgvs70 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
5%
Thiamine
46.7%
0.06 mgvs0.56 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
5.4%
Vitamin B2
20%
0.07 mgvs0.26 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
8.5%
Vitamin B3
11%
1.36 mgvs1.8 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
14%
Vitamin B6
29%
0.18 mgvs0.38 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0.48%
Vitamin C
378%
0.43 mgvs340 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.33%
Vitamin E
7.67%
0.05 mgvs1.15 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.4%
Vitamin K
0%
2.87 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
5%
Folate
47.8%
20 μgvs191 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Deglet Noor DatesvsOranges
4.1%
Calcium
25.5%
41 mgvs255 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
24%
Copper
32%
0.22 mgvs0.29 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
13.8%
Iron
8%
1.1 mgvs0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
11%
Magnesium
15%
45.7 mgvs64 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
12%
Manganese
6.96%
0.28 mgvs0.16 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
9.43%
Phosphorus
12.7%
66 mgvs89 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
20.5%
Potassium
34%
698 mgvs1155 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
5.8%
Selenium
5.8%
3.2 μgvs3.2 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.14%
Sodium
0%
2.13 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
2.8%
Zinc
4.1%
0.31 mgvs0.45 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Deglet Noor Dates vs Oranges:
Raw Oranges contain 9.5 times more Thiamine, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6, 807.1 times more Vitamin C, 19 times more Vitamin E and 9.5 times more Folate than Deglet Noor Dates.

Comparing minerals per 300 calories for Deglet Noor Dates vs Oranges:
Deglet Noor Dates have 1.7 times more Iron and 1.8 times more Manganese than Raw Oranges. While Raw Oranges contain 6.1 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Deglet Noor Dates. Both Deglet Noor Dates and Raw Oranges have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:
Raw Oranges contain 2.3 times more Protein, 1.8 times more Fiber and 25.3 times more Water than Deglet Noor Dates. Both Deglet Noor Dates and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.Both Deglet Noor Dates as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 300 kcal.




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