Comparing Nutrients in 5 ounces Deglet Noor Dates VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Deglet Noor Dates	Oranges with Peel	Recommended Dietary Allowance
Energy	13.8% 400kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	17% 22g	130g per day for Men 19-50 years
Sugars	124% 89.8g	NA	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.14% 0.074mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	10% 0.13mg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	27.3% 930mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.79% 29g	3.15% 117g	3700g per day for Men 19-50 years

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

• Deglet Noor Dates have 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 1.9 times more Vitamin B1, 1.6 times more Vitamin B9 and 177.5 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 5 oz.

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

• Deglet Noor Dates have 3.6 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 2.8 times more Phosphorus, 3.3 times more Potassium, 4.3 times more Selenium and 2.6 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.8 times more Calcium and 4 times more Water than Deglet Noor Dates.

Comparison of macro-nutrients per 5 ounces:

• Deglet Noor Dates have 4.5 times more Energy, 4.8 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 5.3 times more Omega 3 than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.