Comparing Nutrients in 5 ounces Valencia OrangesVS Deglet Noor Dates

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Deglet Noor Dates

96%

5 oz ▼

Macro Nutrients

Valencia Orangesvs Deglet Noor Dates

2.4%69.5kcal

Energy

13.8%400kcal

69.5 kcalvs400 kcal

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

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0.44%0.43g

Fat

0.57%0.55g

0.43 gvs0.55 g

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

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0.16%0.05g

Saturated Fat

0.14%0.045g

0.05 gvs0.045 g

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

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1.4%0.023g

Omega 3

0.27%0.004g

0.023 gvs0.004 g

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

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0.37%0.062g

Omega 6

0.13%0.023g

0.062 gvs0.023 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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13%17g

Carbohydrate

82%106g

17 gvs106 g

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

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Sugars

124%89.8g

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

NA gvs89.8 g

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

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Fructose

38.3%27.8g

≤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 gvs27.8 g

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

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Glucose

%28.2g

NA gvs28.2 g

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

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Sucrose

%33.7g

NA gvs33.7 g

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

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9.33%3.54g

Fiber

30%11.3g

3.54 gvs11.3 g

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

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2.63%1.47g

Protein

6.2%3.47g

1.47 gvs3.47 g

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

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Vitamins

Valencia Orangesvs Deglet Noor Dates

1.9%17μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

17 μgvs0 μg

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

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10.3%0.12mg

Vitamin B1

6.14%0.074mg

Thiamine

0.12 mgvs0.074 mg

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

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4.36%0.057mg

Vitamin B2

7.2%0.094mg

Riboflavin

0.057 mgvs0.094 mg

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

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2.43%0.39mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.39 mgvs1.8 mg

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

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7.1%0.35mg

Vitamin B5

16.7%0.83mg

Pantothenic acid

0.35 mgvs0.83 mg

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

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6.87%0.089mg

Vitamin B6

18%0.23mg

Pyridoxine

0.089 mgvs0.23 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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14%55.3μg

Vitamin B9

6.73%27μg

Folates and Folic Acid

55.3 μgvs27 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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76.4%68.7mg

Vitamin C

0.63%0.57mg

Ascorbic acid

68.7 mgvs0.57 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

0.47%0.071mg

Tocopherols and Tocotrienols

NA mgvs0.071 mg

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

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Vitamin K

3.2%3.83μg

Phytomenadione or phylloquinone

NA μgvs3.83 μg

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

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Minerals

Valencia Orangesvs Deglet Noor Dates

5.67%56.7mg

Calcium

5.53%55.3mg

56.7 mgvs55.3 mg

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

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5.83%0.052mg

Copper

32.4%0.29mg

0.052 mgvs0.29 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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1.6%0.13mg

Iron

18%1.45mg

0.13 mgvs1.45 mg

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

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3.37%14mg

Magnesium

14.5%61mg

14 mgvs61 mg

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

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1.4%0.033mg

Manganese

16%0.37mg

0.033 mgvs0.37 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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3.44%24mg

Phosphorus

12.6%88mg

24 mgvs88 mg

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

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7.46%254mg

Potassium

27.3%930mg

254 mgvs930 mg

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

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Selenium

7.73%4.25μg

NA μgvs4.25 μg

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

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0%0mg

Sodium

0.19%2.83mg

0 mgvs2.83 mg

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

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0.77%0.085mg

Zinc

3.74%0.41mg

0.085 mgvs0.41 mg

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

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3.3%122g

Water

0.79%29g

122 gvs29 g

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

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Lets compare vitamin content per 5 ounces of Valencia Oranges vs Deglet Noor Dates:

Raw Valencia Oranges have more Vitamin A, 1.7 times more Vitamin B1, 2.1 times more Vitamin B9 and 121.3 times more Vitamin C than Deglet Noor Dates.
While Deglet Noor Dates contain 1.7 times more Vitamin B2, 4.6 times more Vitamin B3, 2.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Deglet Noor Dates have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Deglet Noor Dates:

Raw Valencia Oranges have 4.2 times more Water than Deglet Noor Dates.
While Deglet Noor Dates contain 5.6 times more Copper, 11.3 times more Iron, 4.3 times more Magnesium, 11.4 times more Manganese, 3.6 times more Phosphorus, 3.7 times more Potassium and 4.8 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Deglet Noor Dates have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Valencia Oranges have 5.3 times more Omega 3 than Deglet Noor Dates.
While Deglet Noor Dates contain 5.8 times more Energy, 6.3 times more Carbohydrate, 3.2 times more Fiber and 2.4 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Deglet Noor Dates have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

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Comparing Nutrients in 5 ounces Valencia OrangesVS Deglet Noor Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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