Comparing Nutrients in 7 ounces Deglet Noor Dates VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Deglet Noor Dates	Valencia Oranges	Recommended Dietary Allowance
Energy	19.3% 560kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	18% 23.6g	130g per day for Men 19-50 years
Sugars	173% 126g	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	53.6% 39g	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	% 39.5g	NA	g per day for Men 19-50 years
Sucrose	% 47.2g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	9.6% 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	9.43% 37.7μg	19.3% 77.4μg	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	0.88% 0.79mg	107% 96mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	8.16% 0.073mg	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	25.3% 2.02mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	2% 0.046mg	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	17.6% 123mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Deglet Noor Dates vs Valencia Oranges:

• Deglet Noor Dates have 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B9 and 121.3 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Deglet Noor Dates vs Valencia Oranges:

• Deglet Noor Dates have 5.6 times more Copper, 11.3 times more Iron, 4.3 times more Magnesium, 11.4 times more Manganese, 3.6 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Valencia Oranges have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Deglet Noor Dates have 5.8 times more Energy, 6.3 times more Carbohydrate, 3.2 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.3 times more Omega 3 than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.