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Comparing Nutrients in 5 ounces Deglet Noor DatesVSOranges

Macros Ratio

ProteinsFatsCarbs

Deglet Noor Dates
3%
1%
96%
Oranges
7%
2%
91%
5 oz ▼

Macro Nutrients

Deglet Noor DatesvsOranges
13.8%
Energy
2.3%
400 kcalvs66.6 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.57%
Fat
0.18%
0.55 gvs0.17 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
6.2%
Protein
2.38%
3.47 gvs1.33 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
82%
Carbohydrate
13%
106 gvs16.7 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
124%
Sugars
18.3%
89.8 gvs13.3 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
30%
Fiber
8.95%
11.3 gvs3.4 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
0.14%
Saturated Fat
0.066%
0.045 gvs0.021 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0.27%
Omega 3
0.62%
0.004 gvs0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.13%
Omega 6
0.15%
0.023 gvs0.026 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.79%
Water
3.32%
29 gvs123 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Deglet Noor DatesvsOranges
0%
Vitamin A
1.73%
0 μgvs15.6 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
6.14%
Thiamine
10.3%
0.074 mgvs0.12 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
7.2%
Vitamin B2
4.36%
0.094 mgvs0.057 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
11.3%
Vitamin B3
2.5%
1.8 mgvs0.4 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
18%
Vitamin B6
6.54%
0.23 mgvs0.085 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
0.63%
Vitamin C
83.8%
0.57 mgvs75.4 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
0.47%
Vitamin E
1.7%
0.071 mgvs0.26 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
3.2%
Vitamin K
0%
3.83 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
6.73%
Folate
10.6%
27 μgvs42.5 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Deglet Noor DatesvsOranges
5.53%
Calcium
5.67%
55.3 mgvs56.7 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
32.4%
Copper
7.1%
0.29 mgvs0.064 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
18%
Iron
1.77%
1.45 mgvs0.14 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
14.5%
Magnesium
3.37%
61 mgvs14 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
16%
Manganese
1.54%
0.37 mgvs0.035 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
12.6%
Phosphorus
2.83%
88 mgvs20 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
27.3%
Potassium
7.55%
930 mgvs257 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
7.73%
Selenium
1.3%
4.25 μgvs0.71 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.19%
Sodium
0%
2.83 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
3.74%
Zinc
0.9%
0.41 mgvs0.099 mgRecommended Dietary Allowance is 11mg 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 and 2.8 times more Vitamin B6 than Raw Oranges. While Raw Oranges contain 1.7 times more Thiamine, 133 times more Vitamin C, 3.6 times more Vitamin E and 1.6 times more Folate than Deglet Noor Dates.

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. 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, 2.6 times more Protein, 6.4 times more Carbohydrate, 6.8 times more Sugars and 3.3 times more Fiber than Raw Oranges. While Raw Oranges contain 4.2 times more Water than Deglet Noor Dates. Both Deglet Noor Dates as well as Raw Oranges have insufficient amounts of Fat, Omega 3 and Omega 6 in 5 oz.




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