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Comparing Nutrients in 100 calories Deglet Noor DatesVSOranges

Weight per 100 calories

Deglet Noor Dates
35.5g
Oranges
213g

Deglet Noor Dates have 6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Deglet Noor Dates or Oranges?

Macros Ratio

ProteinsFatsCarbs


Deglet Noor Dates
3%
1%
96%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

Deglet Noor DatesvsOranges
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
0.14%
Fat
0.27%
0.14 gvs0.26 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.55%
Protein
3.57%
0.87 gvs2 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
20%
Carbohydrate
19%
26.6 gvs25 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
30%
Sugars
27.6%
22 gvs20 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
7.47%
Fiber
13%
2.84 gvs5.1 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
0.03%
Saturated Fat
0.09%
0.01 gvs0.03 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
0.63%
0 gvs0.01 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
0.06%
Omega 6
0.24%
0.01 gvs0.04 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.2%
Water
5%
7.3 gvs185 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Deglet Noor DatesvsOranges
0%
Vitamin A
2.56%
0 μgvs23 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
1.67%
Thiamine
16%
0.02 mgvs0.19 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
1.54%
Vitamin B2
6.92%
0.02 mgvs0.09 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
2.8%
Vitamin B3
3.75%
0.45 mgvs0.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
4.6%
Vitamin B6
10%
0.06 mgvs0.13 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
0.16%
Vitamin C
126%
0.14 mgvs113 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
0.13%
Vitamin E
2.53%
0.02 mgvs0.38 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0.8%
Vitamin K
0%
0.96 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
1.7%
Folate
16%
6.74 μgvs64 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Deglet Noor DatesvsOranges
1.4%
Calcium
8.5%
14 mgvs85 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
7.78%
Copper
11%
0.07 mgvs0.1 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
4.5%
Iron
2.63%
0.36 mgvs0.21 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
3.57%
Magnesium
5%
15 mgvs21 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
3.9%
Manganese
2.17%
0.09 mgvs0.05 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
3.14%
Phosphorus
4.26%
22 mgvs29.8 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
6.85%
Potassium
11%
233 mgvs385 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.93%
Selenium
1.93%
1.06 μgvs1.06 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.05%
Sodium
0%
0.71 mgvs0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
0.91%
Zinc
1.36%
0.1 mgvs0.15 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Deglet Noor Dates vs Oranges:
Raw Oranges contain 9.5 times more Thiamine, 4.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B6, 807.1 times more Vitamin C, 19 times more Vitamin E and 9.5 times more Folate than Deglet Noor Dates.

Comparing minerals per 100 calories for Deglet Noor Dates vs Oranges:
Deglet Noor Dates have 1.7 times more Iron and 1.8 times more Manganese than Raw Oranges. While Raw Oranges contain 6.1 times more Calcium, 1.4 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Deglet Noor Dates. Both Deglet Noor Dates and Raw Oranges have similar amounts of Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Raw Oranges contain 2.3 times more Protein, 1.8 times more Fiber and 25.3 times more Water than Deglet Noor Dates. Both Deglet Noor Dates and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.Both Deglet Noor Dates as well as Raw Oranges have insufficient amounts of Fat and Omega 6 in 100 kcal.




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