Comparing Nutrients in 100 grams Deglet Noor Dates VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Deglet Noor Dates	Florida Oranges	Recommended Dietary Allowance
Energy	9.72% 282kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	12.6% 9.14g	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	27% 19.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	21% 8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	3.92% 0.051mg	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	4.75% 19μg	4.25% 17μg	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	0.44% 0.4mg	50% 45mg	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	0.33% 0.05mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Florida Oranges	Recommended Dietary Allowance
Calcium	3.9% 39mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	4.33% 0.039mg	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	12.8% 1.02mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	1.04% 0.024mg	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	8.86% 62mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Florida Oranges:

• Deglet Noor Dates have 1.7 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 112.5 times more Vitamin C and 3.6 times more Vitamin E than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Florida Oranges have similar amounts of Vitamin B9 per 100 g.
• Both Deglet Noor Dates as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Deglet Noor Dates vs Florida Oranges:

• Deglet Noor Dates have 5.3 times more Copper, 11.3 times more Iron, 4.3 times more Magnesium, 10.9 times more Manganese, 5.2 times more Phosphorus, 3.9 times more Potassium, 6 times more Selenium and 3.6 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.2 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Florida Oranges have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Deglet Noor Dates have 6.1 times more Energy, 6.5 times more Carbohydrate, 6.9 times more Sugars, 3.3 times more Fiber and 3.5 times more Protein than Raw Florida Oranges.
• Both Deglet Noor Dates as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.