Comparing Nutrients in 5 ounces Deglet Noor Dates VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Oranges	7%	2%	91%

Macro Nutrients

	Deglet Noor Dates	Oranges	Recommended Dietary Allowance
Energy	13.8% 400kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	13% 16.7g	130g per day for Men 19-50 years
Sugars	124% 89.8g	18.3% 13.3g	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	38.3% 27.8g	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	% 28.2g	NA	g per day for Men 19-50 years
Sucrose	% 33.7g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	6.54% 0.085mg	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	6.73% 27μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.63% 0.57mg	83.8% 75.4mg	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	0.47% 0.071mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Oranges	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	7.1% 0.064mg	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	18% 1.45mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	1.54% 0.035mg	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	12.6% 88mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.79% 29g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Deglet Noor Dates vs Oranges:

• Deglet Noor Dates have 1.7 times more Vitamin B2, 4.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 1.6 times more Vitamin B9, 133 times more Vitamin C and 3.6 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Deglet Noor Dates vs Oranges:

• Deglet Noor Dates have 4.6 times more Copper, 10.2 times more Iron, 4.3 times more Magnesium, 10.5 times more Manganese, 4.4 times more Phosphorus, 3.6 times more Potassium, 6 times more Selenium and 4.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Deglet Noor Dates have 6 times more Energy, 6.4 times more Carbohydrate, 6.8 times more Sugars, 3.3 times more Fiber and 2.6 times more Protein than Raw Oranges.
• Both Deglet Noor Dates as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.