Comparing Nutrients in 7 ounces Florida Oranges VS Medjool Dates

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Medjool Dates	2%	0%	98%

Macro Nutrients

	Florida Oranges	Medjool Dates	Recommended Dietary Allowance
Energy	3.15% 91kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.31% 0.3g	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	1.36% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	114% 149g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	35% 13.3g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Medjool Dates	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Medjool Dates	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.67% 173g	1.14% 42.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Medjool Dates per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida 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 Florida Oranges vs Medjool Dates:

• 7 ounces of Florida Oranges have 2 times more Vitamin B1 and more Vitamin C than Medjool Dates.
• While 7 oz of Medjool Dates contain 1.5 times more Vitamin B2, 4 times more Vitamin B3, 3.2 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Medjool Dates provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin K
• 7 ounces of Medjool Dates have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Medjool Dates have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Florida Oranges have 4.1 times more Water than Medjool Dates.
• While 7 oz of Medjool Dates contain 1.5 times more Calcium, 9.3 times more Copper, 10 times more Iron, 5.4 times more Magnesium, 12.3 times more Manganese, 5.2 times more Phosphorus, 4.1 times more Potassium and 5.5 times more Zinc than Raw Florida Oranges.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Medjool Dates contain 6 times more Energy, 6.5 times more Carbohydrate, 7.3 times more Sugars, 2.8 times more Fiber and 2.6 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein

Frequently Asked Questions about Florida Oranges VS Medjool Dates

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

Both Florida oranges and Medjool dates are nutritious options, but they offer different health benefits. Florida oranges are a great source of vitamin C, which supports immune function and skin health. They also contain fiber, which aids in digestion and helps regulate blood sugar levels. On the other hand, Medjool dates are rich in antioxidants, fiber, and minerals such as potassium and magnesium. They can provide a natural source of energy and support heart health. Incorporating a variety of fruits like Florida oranges and Medjool dates into your diet can help you meet your nutrient needs and promote overall health.

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

Both Florida Oranges and Medjool Dates can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, Medjool Dates are higher in calories and natural sugars compared to Florida Oranges. In terms of weight loss, consuming more Florida Oranges may be a better option as they are lower in calories and can help you feel full due to their high water and fiber content. Remember, weight loss is ultimately achieved by creating a calorie deficit, so it's important to consider portion sizes and overall calorie intake when incorporating these foods into your diet.

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

Both Florida oranges and Medjool dates can be beneficial for muscle gain while training consistently. Oranges are a good source of vitamin C, which can help with collagen production and muscle repair. Medjool dates are high in carbohydrates, which can provide energy for workouts and aid in muscle recovery. It's important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources to support muscle growth and overall health.

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

Producing Florida Oranges typically has a higher environmental impact compared to Medjool Dates. Oranges require more water, pesticides, and fertilizers to grow, leading to increased water usage and chemical runoff. Dates, on the other hand, are a more sustainable crop requiring less water and fewer chemicals. Choosing Medjool Dates over Florida Oranges can help reduce your environmental footprint.