Comparing Nutrients in 5 ounces Deglet Noor Dates VS Navel Oranges

Macros Ratio

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

Macro Nutrients

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Energy	13.8% 400kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	124% 89.8g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 33.7g	% 6.07g	g per day for Men 19-50 years
Fiber	30% 11.3g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.79% 29g	3.3% 122g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.3 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B9, 147.8 times more Vitamin C and 3 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Deglet Noor Dates have 5.3 times more Copper, 7.8 times more Iron, 3.9 times more Magnesium, 9 times more Manganese, 2.7 times more Phosphorus, 4 times more Potassium, more Selenium and 3.6 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Navel Oranges have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Deglet Noor Dates have 5.8 times more Energy, 6 times more Carbohydrate, 7.5 times more Sugars, 8.7 times more Fructose, 3.6 times more Fiber and 2.7 times more Protein than Raw Navel Oranges.
• Both Deglet Noor Dates as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.