Comparing Nutrients in 7 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	19.3% 560kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	19% 25g	130g per day for Men 19-50 years
Sugars	173% 126g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	% 47.2g	% 8.5g	g per day for Men 19-50 years
Fiber	41.8% 16g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	8.7% 4.86g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	12% 0.16mg	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	17% 67.5μg	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	0.88% 0.79mg	130% 117mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	8.6% 0.077mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.