Comparing Nutrients in 300 calories Medjool Dates VS Oranges

Weight per 300 calories

• Medjool Dates: 108g
• Oranges: 638g

Medjool Dates have 5.9 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 - Medjool Dates or Oranges?

Macros Ratio

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

Macro Nutrients

	Medjool Dates	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	NA	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.5% 81g	57.7% 75g	130g per day for Men 19-50 years
Sugars	99% 72g	82.3% 59.7g	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	48% 34.7g	NA	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	% 36.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Medjool Dates	Oranges	Recommended Dietary Allowance
Vitamin A	0.84% 7.6μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.5% 0.054mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	29.5% 0.38mg	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	4.06% 16.2μg	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.92μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medjool Dates	Oranges	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	43.6% 0.39mg	32% 0.29mg	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	12% 0.97mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	14% 58.5mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	6.94% 0.16mg	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	9.6% 67mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.072% 1.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	0.62% 23g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Medjool Dates vs Oranges:

• Raw Oranges contain 9.3 times more Vitamin A, 10.3 times more Vitamin B1, 3.9 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 11.8 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Medjool Dates and Raw Oranges have similar amounts of Vitamin B3 per 300 kcal.
• Both Medjool Dates as well as Raw Oranges have insufficient amounts of Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Medjool Dates vs Oranges:

• Medjool Dates have 1.4 times more Copper, 1.5 times more Iron and 2 times more Manganese than Raw Oranges.
• While Raw Oranges contain 3.7 times more Calcium, 1.3 times more Phosphorus, 1.5 times more Potassium and 24 times more Water than Medjool Dates.
• Both Medjool Dates and Raw Oranges have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Medjool Dates have 1.2 times more Sugars than Raw Oranges.
• While Raw Oranges contain 2.1 times more Fiber and 3.1 times more Protein than Medjool Dates.
• Both Medjool Dates and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Medjool Dates as well as Raw Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.