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Comparing Nutrients in 300 calories Deglet Noor DatesVS Valencia Oranges

Weight per 300 calories

Deglet Noor Dates
106g
Valencia Oranges
612g

Deglet Noor Dates have 5.8 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates
3%
1%
96%
Valencia Oranges
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.43%0.41g
Fat
1.9%1.84g
0.41 gvs1.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.034g
Saturated Fat
0.67%0.21g
0.034 gvs0.21 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.2%0.003g
Omega 3
6.12%0.098g
0.003 gvs0.098 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.1%0.017g
Omega 6
1.6%0.27g
0.017 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61.4%80g
Carbohydrate
56%72.8g
80 gvs72.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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93%67.4g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
67.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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28.8%21g
Fructose
NA
≤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]
21 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%21g
Glucose
NA
21 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%25.3g
Sucrose
NA
25.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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22.4%8.5g
Fiber
40.3%15.3g
8.5 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
4.65%2.6g
Protein
11.4%6.37g
2.6 gvs6.37 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
8.16%73.5μg
RAE, retinol activity equivalents
0 μgvs73.5 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.6%0.055mg
Vitamin B1
44.4%0.53mg
Thiamine
0.055 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.4%0.07mg
Vitamin B2
19%0.24mg
Riboflavin
0.07 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.47%1.36mg
Vitamin B3
10.5%1.68mg
Niacin, nicotinic acid, niacinamide
1.36 mgvs1.68 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.5%0.63mg
Vitamin B5
30.6%1.53mg
Pantothenic acid
0.63 mgvs1.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg
Vitamin B6
29.7%0.39mg
Pyridoxine
0.18 mgvs0.39 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.05%20.2μg
Vitamin B9
59.7%239μg
Folates and Folic Acid
20.2 μgvs239 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.47%0.43mg
Vitamin C
330%297mg
Ascorbic acid
0.43 mgvs297 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.35%0.053mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.053 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.4%2.87μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.87 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.15%41.5mg
Calcium
24.5%245mg
41.5 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.3%0.22mg
Copper
25%0.23mg
0.22 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.6%1.1mg
Iron
6.9%0.55mg
1.1 mgvs0.55 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.7mg
Magnesium
14.6%61.2mg
45.7 mgvs61.2 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.28mg
Manganese
6.12%0.14mg
0.28 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.42%66mg
Phosphorus
15%104mg
66 mgvs104 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%698mg
Potassium
32.2%1096mg
698 mgvs1096 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg
Selenium
NA
3.2 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.14%2.13mg
Sodium
0%0mg
2.13 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.8%0.31mg
Zinc
3.34%0.37mg
0.31 mgvs0.37 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.59%22g
Water
14.3%529g
22 gvs529 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Deglet Noor Dates vs Valencia Oranges:
Comparing minerals per 300 calories for Deglet Noor Dates vs Valencia Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: