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Comparing Nutrients in 100 grams Deglet Noor DatesVSValencia Oranges

Macros Ratio

ProteinsFatsCarbs


Deglet Noor Dates
3%
1%
96%
Valencia Oranges
8%
5%
87%
100 g ▼

Macro Nutrients

Deglet Noor DatesvsValencia Oranges
9.72%
Energy
1.7%
282 kcalvs49 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.4%
Fat
0.31%
0.39 gvs0.3 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
4.38%
Protein
1.86%
2.45 gvs1.04 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
57.7%
Carbohydrate
9.23%
75 gvs12 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
87%
Sugars
NA
63 gvsNA gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
21%
Fiber
6.58%
8 gvs2.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
0.09%
Saturated Fat
0.13%
0.03 gvs0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
1.25%
0 gvs0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.12%
Omega 6
0.24%
0.02 gvs0.04 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.55%
Water
2.32%
20.5 gvs86 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Deglet Noor DatesvsValencia Oranges
0%
Vitamin A
1.33%
0 μgvs12 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
4.17%
Thiamine
7.5%
0.05 mgvs0.09 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
5.4%
Vitamin B2
3.08%
0.07 mgvs0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
7.94%
Vitamin B3
1.7%
1.27 mgvs0.27 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
13%
Vitamin B6
4.6%
0.17 mgvs0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0.44%
Vitamin C
54%
0.4 mgvs48.5 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
0.33%
Vitamin E
NA
0.05 mgvsNA mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
2.25%
Vitamin K
NA
2.7 μgvsNA μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
4.75%
Folate
9.75%
19 μgvs39 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Deglet Noor DatesvsValencia Oranges
3.9%
Calcium
4%
39 mgvs40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
23%
Copper
4.44%
0.21 mgvs0.04 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
12.8%
Iron
1.13%
1.02 mgvs0.09 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
10%
Magnesium
2.4%
43 mgvs10 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
11%
Manganese
0.87%
0.26 mgvs0.02 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
8.86%
Phosphorus
2.43%
62 mgvs17 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
19%
Potassium
5.26%
656 mgvs179 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
5.45%
Selenium
NA
3 μgvsNA μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.13%
Sodium
0%
2 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
2.64%
Zinc
0.55%
0.29 mgvs0.06 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Valencia Oranges:
Deglet Noor Dates have 1.8 times more Vitamin B2, 4.7 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Valencia Oranges. While Raw Valencia Oranges contain 1.8 times more Thiamine, 121.3 times more Vitamin C and 2.1 times more Folate than Deglet Noor Dates.

Comparing minerals per 100 grams for Deglet Noor Dates vs Valencia Oranges:
Deglet Noor Dates have 5.3 times more Copper, 11.3 times more Iron, 4.3 times more Magnesium, 13 times more Manganese, 3.6 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Zinc than Raw Valencia Oranges. Both Deglet Noor Dates and Raw Valencia Oranges have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:
Deglet Noor Dates have 5.8 times more Energy, 2.4 times more Protein, 6.3 times more Carbohydrate and 3.2 times more Fiber than Raw Valencia Oranges. While Raw Valencia Oranges contain 4.2 times more Water than Deglet Noor Dates. Both Deglet Noor Dates as well as Raw Valencia Oranges have insufficient amounts of Fat and Omega 6 in 100 g.




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