Comparing Nutrients in 5 ounces Valencia Oranges VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	81.7% 106g	130g per day for Men 19-50 years
Sugars	NA	130% 94g	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	NA	62.6% 45.4g	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	NA	% 47.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	25% 9.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	27% 0.35mg	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	14% 55.3μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	0% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	57% 0.51mg	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	1.6% 0.13mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	18.2% 0.42mg	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	3.44% 24mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	29% 987mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	5.67% 0.62mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.82% 30.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Medjool Dates per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Medjool Dates:

• 5 ounces of Valencia Oranges have 1.7 times more Vitamin B1, 2.6 times more Vitamin B9 and more Vitamin C than Medjool Dates.
• While 5 oz of Medjool Dates contain 1.5 times more Vitamin B2, 5.9 times more Vitamin B3, 3.2 times more Vitamin B5 and 4 times more Vitamin B6 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Medjool Dates:

• 5 ounces of Valencia Oranges have 4 times more Water than Medjool Dates.
• While 5 oz of Medjool Dates contain 1.6 times more Calcium, 9.8 times more Copper, 10 times more Iron, 5.4 times more Magnesium, 12.9 times more Manganese, 3.6 times more Phosphorus, 3.9 times more Potassium and 7.3 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Medjool Dates contain 5.7 times more Energy, 6.3 times more Carbohydrate, 2.7 times more Fiber and 1.7 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein