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Comparing Nutrients in 500 calories Deglet Noor DatesVSOranges

Weight per 500 calories

Deglet Noor Dates
177g
Oranges
1064g

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 500 calories - Deglet Noor Dates or Oranges?

Macros Ratio

ProteinsFatsCarbs


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

Macro Nutrients

Deglet Noor DatesvsOranges
17%
Energy
17%
500 kcalvs500 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.71%
Fat
1.3%
0.69 gvs1.28 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
7.75%
Protein
18%
4.34 gvs10 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
102%
Carbohydrate
96%
133 gvs125 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
154%
Sugars
137%
112 gvs99 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
37%
Fiber
67%
14 gvs25.5 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
0.19%
Saturated Fat
0.5%
0.06 gvs0.16 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.63%
Omega 3
4.38%
0.01 gvs0.07 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.18%
Omega 6
1.1%
0.03 gvs0.19 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.97%
Water
25%
36 gvs923 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Deglet Noor DatesvsOranges
0%
Vitamin A
13%
0 μgvs117 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
7.5%
Thiamine
77.5%
0.09 mgvs0.93 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
9.23%
Vitamin B2
33%
0.12 mgvs0.43 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
14%
Vitamin B3
18.8%
2.26 mgvs3 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
22%
Vitamin B6
49%
0.29 mgvs0.64 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
0.79%
Vitamin C
629%
0.71 mgvs566 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
0.6%
Vitamin E
12.7%
0.09 mgvs1.9 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
4%
Vitamin K
0%
4.8 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
8.43%
Folate
79.8%
33.7 μgvs319 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Deglet Noor DatesvsOranges
6.9%
Calcium
42.6%
69 mgvs426 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
41%
Copper
53%
0.37 mgvs0.48 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
22.5%
Iron
13%
1.8 mgvs1.06 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
18%
Magnesium
25%
76 mgvs106 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
20%
Manganese
11.7%
0.46 mgvs0.27 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
15.7%
Phosphorus
21%
110 mgvs149 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
34%
Potassium
56.6%
1163 mgvs1926 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
9.64%
Selenium
9.64%
5.3 μgvs5.3 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.24%
Sodium
0%
3.55 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
4.64%
Zinc
6.73%
0.51 mgvs0.74 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.Both Deglet Noor Dates as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 500 kcal.




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