Comparing Nutrients in 100 grams 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	9.72% 282kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	0.14% 0.023g	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	9.65% 12.5g	130g per day for Men 19-50 years
Sugars	87.4% 63.4g	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	% 24g	% 4.3g	g per day for Men 19-50 years
Fiber	21% 8g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	4.38% 2.45g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.33% 0.052mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	5.22% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.17mg	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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% 0.15mg	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	Navel 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	1.63% 0.13mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	1.26% 0.029mg	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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	19.3% 656mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	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	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.