Comparing Nutrients in 7 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	3.35% 97kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	114% 149g	130g per day for Men 19-50 years
Sugars	NA	182% 132g	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	87.6% 63.5g	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	% 67g	g per day for Men 19-50 years
Sucrose	NA	% 1.05g	g per day for Men 19-50 years
Fiber	13% 4.96g	35% 13.3g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	38% 0.49mg	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	19.3% 77.4μg	7.44% 29.8μg	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	107% 96mg	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	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Medjool Dates	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	80% 0.72mg	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	2.23% 0.18mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	25.5% 0.59mg	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	4.8% 33.7mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Medjool Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Medjool Dates to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 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 7 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.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Medjool Dates:

• 7 ounces of Valencia Oranges have 4 times more Water than Medjool Dates.
• While 7 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.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Valencia Oranges VS Medjool Dates

What are the health benefits of Valencia Oranges compared to Medjool Dates?

Valencia oranges are a good source of vitamin C, fiber, and antioxidants, which can support immune function, digestion, and overall health. Medjool dates are high in fiber, potassium, and antioxidants, providing energy, aiding digestion, and supporting heart health. Both are nutritious options, but oranges are lower in calories and sugar, making them a good choice for those watching their intake.

Can I lose weight easier by eating more Valencia Oranges or Medjool Dates?

Both Valencia oranges and Medjool dates can be part of a healthy diet for weight loss, as they are both nutrient-dense foods. However, Valencia oranges are lower in calories and higher in water content compared to Medjool dates, making them a better choice for weight loss. Oranges are also a good source of fiber, which can help you feel full and satisfied, making it easier to manage your weight. Dates, on the other hand, are higher in natural sugars and calories, so they should be consumed in moderation if you are trying to lose weight.

Should I eat more Valencia Oranges or more Medjool Dates to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Valencia Oranges and Medjool Dates are not high in protein. Instead, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains into your diet to support muscle growth.

What is the environmental impact of producing Valencia Oranges compared to Medjool Dates?

Valencia Oranges have a higher environmental impact compared to Medjool Dates. Oranges require more water, pesticides, and land to grow, leading to greater environmental strain. Dates, on the other hand, are more water-efficient and require fewer resources to cultivate, making them a more sustainable choice.