Comparing Nutrients in 300 calories Valencia Oranges VS Medjool Dates

Weight per 300 calories

• Valencia Oranges: 612g
• Medjool Dates: 108g

Medjool Dates have 5.7 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Discover which food has more nutrients per 300 calories - Valencia Oranges or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	NA	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	NA	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	62.5% 81g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	48% 34.7g	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	% 36.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	19% 7.26g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	0.84% 7.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	20.7% 0.27mg	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	59.7% 239μg	4.06% 16.2μg	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	330% 297mg	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	2.44% 2.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Calcium	24.5% 245mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	43.6% 0.39mg	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	6.9% 0.55mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	14% 58.5mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	14% 0.32mg	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	15% 104mg	9.6% 67mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.072% 1.1mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	14.3% 529g	0.62% 23g	3700g per day for Men 19-50 years

Valencia Oranges VS Medjool Dates Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Valencia Oranges or Medjool Dates?

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

• 300 calories of Valencia Oranges have 9.7 times more Vitamin A, 9.8 times more Vitamin B1, 3.8 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 14.7 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• Both Valencia Oranges and Medjool Dates provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Medjool Dates have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Valencia Oranges as well as Medjool Dates have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Valencia Oranges vs Medjool Dates:

• 300 calories of Valencia Oranges have 3.5 times more Calcium, 1.6 times more Phosphorus, 1.5 times more Potassium and 22.9 times more Water than Medjool Dates.
• While 300 kcal of Medjool Dates contain 1.7 times more Copper, 1.8 times more Iron and 2.3 times more Manganese than Raw Valencia Oranges.
• Both Valencia Oranges and Medjool Dates contain similar levels of Magnesium per 300 calories.
• Both Raw Valencia Oranges as well as Medjool Dates lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Valencia Oranges have 2.1 times more Fiber and 3.2 times more Protein than Medjool Dates.
• Both Valencia Oranges and Medjool Dates offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Medjool Dates provide inadequate amounts of Protein