Comparing Nutrients in 300 calories OrangesVS Deglet Noor Dates

Weight per 300 calories

Oranges

638g

Deglet Noor Dates

106g

Deglet Noor Dates have 6 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Deglet Noor Dates?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Deglet Noor Dates

96%

300 kcal ▼

Macro Nutrients

Orangesvs Deglet Noor Dates

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

0.43%0.41g

0.77 gvs0.41 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

0.11%0.034g

0.096 gvs0.034 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

0.2%0.003g

0.045 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

0.1%0.017g

0.11 gvs0.017 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

61.4%80g

75 gvs80 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

93%67.4g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs67.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

28.8%21g

≤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]

NA gvs21 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%21g

NA gvs21 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%25.3g

NA gvs25.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

22.4%8.5g

15.3 gvs8.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

4.65%2.6g

6 gvs2.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Deglet Noor Dates

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

4.6%0.055mg

Thiamine

0.56 mgvs0.055 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

5.4%0.07mg

Riboflavin

0.26 mgvs0.07 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

8.47%1.36mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs1.36 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

12.5%0.63mg

Pantothenic acid

1.6 mgvs0.63 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.38 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

5.05%20.2μg

Folates and Folic Acid

191 μgvs20.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

0.47%0.43mg

Ascorbic acid

340 mgvs0.43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

0.35%0.053mg

Tocopherols and Tocotrienols

1.15 mgvs0.053 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

2.4%2.87μg

Phytomenadione or phylloquinone

0 μgvs2.87 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Deglet Noor Dates

25.5%255mg

Calcium

4.15%41.5mg

255 mgvs41.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

24.3%0.22mg

0.29 mgvs0.22 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

13.6%1.1mg

0.64 mgvs1.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

11%45.7mg

64 mgvs45.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

12%0.28mg

0.16 mgvs0.28 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

9.42%66mg

89.4 mgvs66 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

20.5%698mg

1155 mgvs698 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

5.8%3.2μg

3.2 μgvs3.2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.14%2.13mg

0 mgvs2.13 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

2.8%0.31mg

0.45 mgvs0.31 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

0.59%22g

554 gvs22 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Deglet Noor Dates:

Raw Oranges have more Vitamin A, 10 times more Vitamin B1, 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B6, 9.5 times more Vitamin B9, 798 times more Vitamin C and 21.6 times more Vitamin E than Deglet Noor Dates.
Both Raw Oranges as well as Deglet Noor Dates have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Deglet Noor Dates:

Raw Oranges have 6.2 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Zinc and 25.4 times more Water than Deglet Noor Dates.
While Deglet Noor Dates contain 1.7 times more Iron and 1.7 times more Manganese than Raw Oranges.
Both Raw Oranges and Deglet Noor Dates have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.8 times more Fiber and 2.3 times more Protein than Deglet Noor Dates.
Both Raw Oranges and Deglet Noor Dates have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Raw Oranges as well as Deglet Noor Dates have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesDeglet Noor DatesVS Valencia OrangesOrangesVS ElderberriesDeglet Noor DatesVS Elderberries

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Deglet Noor Dates

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Deglet Noor Dates?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: