Comparing Nutrients in 500 calories Valencia OrangesVS Deglet Noor Dates

Weight per 500 calories

Valencia Oranges

1020g

Deglet Noor Dates

177g

Deglet Noor Dates have 5.8 times more energy per unit of mass than Raw Valencia Oranges, which is high in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Deglet Noor Dates?

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Deglet Noor Dates

96%

500 kcal ▼

Macro Nutrients

Valencia Orangesvs Deglet Noor Dates

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.16%3.06g

Fat

0.71%0.69g

3.06 gvs0.69 g

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

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1.1%0.36g

Saturated Fat

0.18%0.057g

0.36 gvs0.057 g

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

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10.2%0.16g

Omega 3

0.33%0.005g

0.16 gvs0.005 g

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

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2.64%0.45g

Omega 6

0.17%0.028g

0.45 gvs0.028 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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93%121g

Carbohydrate

102%133g

121 gvs133 g

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

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Sugars

155%112g

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

NA gvs112 g

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

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Fructose

48%34.8g

≤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 gvs34.8 g

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

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Glucose

%35.3g

NA gvs35.3 g

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

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Sucrose

%42g

NA gvs42 g

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

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67%25.5g

Fiber

37.3%14g

25.5 gvs14 g

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

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19%10.6g

Protein

7.76%4.34g

10.6 gvs4.34 g

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

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Vitamins

Valencia Orangesvs Deglet Noor Dates

13.6%122μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

122 μgvs0 μg

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

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74%0.89mg

Vitamin B1

7.7%0.092mg

Thiamine

0.89 mgvs0.092 mg

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

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31.4%0.41mg

Vitamin B2

9%0.12mg

Riboflavin

0.41 mgvs0.12 mg

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

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17.5%2.8mg

Vitamin B3

14%2.26mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs2.26 mg

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

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51%2.55mg

Vitamin B5

21%1.04mg

Pantothenic acid

2.55 mgvs1.04 mg

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

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49.5%0.64mg

Vitamin B6

22.5%0.29mg

Pyridoxine

0.64 mgvs0.29 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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99%398μg

Vitamin B9

8.42%33.7μg

Folates and Folic Acid

398 μgvs33.7 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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550%495mg

Vitamin C

0.79%0.71mg

Ascorbic acid

495 mgvs0.71 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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Vitamin E

0.59%0.089mg

Tocopherols and Tocotrienols

NA mgvs0.089 mg

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

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Vitamin K

4%4.8μg

Phytomenadione or phylloquinone

NA μgvs4.8 μg

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

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Minerals

Valencia Orangesvs Deglet Noor Dates

41%408mg

Calcium

6.9%69mg

408 mgvs69 mg

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

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42%0.38mg

Copper

40.6%0.37mg

0.38 mgvs0.37 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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11.5%0.92mg

Iron

22.6%1.8mg

0.92 mgvs1.8 mg

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

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24.3%102mg

Magnesium

18%76.2mg

102 mgvs76.2 mg

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

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10.2%0.23mg

Manganese

20%0.46mg

0.23 mgvs0.46 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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24.8%173mg

Phosphorus

15.7%110mg

173 mgvs110 mg

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

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53.7%1827mg

Potassium

34.2%1163mg

1827 mgvs1163 mg

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

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Selenium

9.67%5.3μg

NA μgvs5.3 μg

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

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0%0mg

Sodium

0.24%3.55mg

0 mgvs3.55 mg

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

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5.57%0.61mg

Zinc

4.67%0.51mg

0.61 mgvs0.51 mg

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

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24%881g

Water

0.98%36.4g

881 gvs36.4 g

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

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Lets compare vitamin content per 500 calories of Valencia Oranges vs Deglet Noor Dates:

Raw Valencia Oranges have more Vitamin A, 9.6 times more Vitamin B1, 3.5 times more Vitamin B2, 1.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 11.8 times more Vitamin B9 and 697.8 times more Vitamin C than Deglet Noor Dates.
Both Raw Valencia Oranges as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Deglet Noor Dates:

Raw Valencia Oranges have 5.9 times more Calcium, 1.3 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium and 24.2 times more Water than Deglet Noor Dates.
While Deglet Noor Dates contain 2 times more Iron and 2 times more Manganese than Raw Valencia Oranges.
Both Raw Valencia Oranges and Deglet Noor Dates have similar amounts of Copper and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Valencia Oranges have 30.7 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Deglet Noor Dates.
Both Raw Valencia Oranges and Deglet Noor Dates have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Valencia Oranges as well as Deglet Noor Dates have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Valencia OrangesVS Navel OrangesDeglet Noor DatesVS Navel OrangesValencia OrangesVS ElderberriesDeglet Noor DatesVS Elderberries

Compare Foods

Comparing Nutrients in 500 calories Valencia OrangesVS Deglet Noor Dates

Weight per 500 calories

Which food has more nutrients per 500 calories - Valencia Oranges or Deglet Noor Dates?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: