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Comparing Nutrients in 500 calories Deglet Noor DatesVS Valencia Oranges

Weight per 500 calories

Deglet Noor Dates
177g
Valencia Oranges
1020g

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 500 calories - Deglet Noor Dates or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.71%0.69g
Fat
3.16%3.06g
0.69 gvs3.06 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.18%0.057g
Saturated Fat
1.1%0.36g
0.057 gvs0.36 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.33%0.005g
Omega 3
10.2%0.16g
0.005 gvs0.16 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.17%0.028g
Omega 6
2.64%0.45g
0.028 gvs0.45 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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102%133g
Carbohydrate
93%121g
133 gvs121 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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155%112g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
112 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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48%34.8g
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]
34.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%35.3g
Glucose
NA
35.3 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%42g
Sucrose
NA
42 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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37.3%14g
Fiber
67%25.5g
14 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.76%4.34g
Protein
19%10.6g
4.34 gvs10.6 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
13.6%122μg
RAE, retinol activity equivalents
0 μgvs122 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.7%0.092mg
Vitamin B1
74%0.89mg
Thiamine
0.092 mgvs0.89 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9%0.12mg
Vitamin B2
31.4%0.41mg
Riboflavin
0.12 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.26mg
Vitamin B3
17.5%2.8mg
Niacin, nicotinic acid, niacinamide
2.26 mgvs2.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21%1.04mg
Vitamin B5
51%2.55mg
Pantothenic acid
1.04 mgvs2.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.5%0.29mg
Vitamin B6
49.5%0.64mg
Pyridoxine
0.29 mgvs0.64 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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8.42%33.7μg
Vitamin B9
99%398μg
Folates and Folic Acid
33.7 μgvs398 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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0.79%0.71mg
Vitamin C
550%495mg
Ascorbic acid
0.71 mgvs495 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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0.59%0.089mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.089 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4%4.8μg
Vitamin K
NA
Phytomenadione or phylloquinone
4.8 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.9%69mg
Calcium
41%408mg
69 mgvs408 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.6%0.37mg
Copper
42%0.38mg
0.37 mgvs0.38 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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22.6%1.8mg
Iron
11.5%0.92mg
1.8 mgvs0.92 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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18%76.2mg
Magnesium
24.3%102mg
76.2 mgvs102 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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20%0.46mg
Manganese
10.2%0.23mg
0.46 mgvs0.23 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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15.7%110mg
Phosphorus
24.8%173mg
110 mgvs173 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.2%1163mg
Potassium
53.7%1827mg
1163 mgvs1827 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.67%5.3μg
Selenium
NA
5.3 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.24%3.55mg
Sodium
0%0mg
3.55 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.67%0.51mg
Zinc
5.57%0.61mg
0.51 mgvs0.61 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.98%36.4g
Water
24%881g
36.4 gvs881 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Deglet Noor Dates vs Valencia Oranges:
Comparing minerals per 500 calories for Deglet Noor Dates vs Valencia Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: