Comparing Nutrients in 5 ounces Florida Oranges VS Deglet Noor Dates

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Deglet Noor Dates	3%	1%	96%

Macro Nutrients

	Florida Oranges	Deglet Noor Dates	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	13.8% 400kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	82% 106g	130g per day for Men 19-50 years
Sugars	18% 13g	124% 89.8g	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	38.3% 27.8g	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	% 28.2g	g per day for Men 19-50 years
Sucrose	NA	% 33.7g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Deglet Noor Dates	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	6.14% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	18% 0.23mg	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	6.02% 24μg	6.73% 27μg	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	71% 63.8mg	0.63% 0.57mg	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	1.7% 0.26mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Deglet Noor Dates	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	32.4% 0.29mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	16% 0.37mg	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	2.43% 17mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	27.3% 930mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Deglet Noor Dates per 5 oz

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

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

• 5 ounces of Florida Oranges have 1.9 times more Vitamin B1 and 112.5 times more Vitamin C than Deglet Noor Dates.
• While 5 oz of Deglet Noor Dates contain 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Deglet Noor Dates provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 5 ounces of Deglet Noor Dates have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Deglet Noor Dates have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Florida Oranges have 4.2 times more Water than Deglet Noor Dates.
• While 5 oz of Deglet Noor Dates contain 5.3 times more Copper, 11.3 times more Iron, 4.3 times more Magnesium, 10.9 times more Manganese, 5.2 times more Phosphorus, 3.9 times more Potassium, 6 times more Selenium and 3.6 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Deglet Noor Dates contain similar levels of Calcium per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Deglet Noor Dates contain 6.1 times more Energy, 6.5 times more Carbohydrate, 6.9 times more Sugars, 3.3 times more Fiber and 3.5 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Deglet Noor Dates provide inadequate amounts of Omega 3 and Omega 6 in five ounces.