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Compare Nutrients in 100 grams Deglet Noor DatesVS Oranges

Macros Ratio

ProteinsFatsCarbs

Deglet Noor Dates
3%
1%
96%
Oranges
8%
2%
90%

Vitamins

100gRDA for Men 19-30 years
Deglet Noor DatesOranges
Vitamin A
0%
1.22%
0 μg11 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
4.33%
7.25%
0.052 mg0.087 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
5.08%
3.08%
0.066 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
7.96%
1.76%
1.274 mg0.282 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
12.7%
4.6%
0.165 mg0.06 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0.44%
59%
0.4 mg53.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.33%
1.2%
0.05 mg0.18 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.25%
0%
2.7 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4.75%
7.5%
19 μg30 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Deglet Noor DatesOranges
Calcium
3.9%
4%
39 mg40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
23%
5%
0.206 mg0.045 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
12.8%
1.25%
1.02 mg0.1 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
10.8%
2.5%
43 mg10 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
11%
1.1%
0.262 mg0.025 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
8.86%
2%
62 mg14 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
14%
3.85%
656 mg181 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
5.45%
0.91%
3 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0%
2 mg0 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2.64%
0.64%
0.29 mg0.07 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Deglet Noor Dates vs Oranges:
Deglet Noor Dates have 1.7 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Oranges. While Raw Oranges contain 1.7 times more Thiamine, 133 times more Vitamin C, 3.6 times more Vitamin E and 1.6 times more Folate than Deglet Noor Dates.

Comparing minerals per 100 grams for Deglet Noor Dates vs Oranges:
Deglet Noor Dates have 4.6 times more Copper, 10.2 times more Iron, 4.3 times more Magnesium, 10.5 times more Manganese, 4.4 times more Phosphorus, 3.6 times more Potassium, 6 times more Selenium and 4.1 times more Zinc than Raw Oranges. Both Deglet Noor Dates and Raw Oranges have similar amounts of Calcium per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Deglet Noor DatesOranges
Fat
0.4%
0.12%
0.39 g0.12 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
4.38%
1.68%
2.45 g0.94 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
57.7%
9.04%
75.03 g11.75 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
9.72%
1.62%
282 kcal47 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
87%
13%
63.35 g9.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
21%
6.3%
8 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.1%
0.05%
0.032 g0.015 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.19%
0.44%
0.003 g0.007 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.09%
0.11%
0.016 g0.018 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.55%
2.34%
20.53 g86.75 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Deglet Noor Dates have 2.6 times more Protein, 6.4 times more Carbohydrate, 6 times more Energy, 6.8 times more Sugars and 3.3 times more Fiber than Raw Oranges. While Raw Oranges contain 4.2 times more Water than Deglet Noor Dates. Both Deglet Noor Dates as well as Raw Oranges have insufficient amounts of Fat, Omega 3 and Omega 6 in 100g.