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Comparing Nutrients in 100 grams Medjool DatesVS Oranges

Macros Ratio

Protein Fat Carbs

Medjool Dates
2%
0%
98%
Oranges
7%
2%
91%
100 g ▼

Macro Nutrients

9.55%277kcal
Energy
1.62%47kcal
277 kcalvs47 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
0.12%0.12g
0.15 gvs0.12 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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NA
Saturated Fat
0.047%0.015g
NA gvs0.015 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
0.44%0.007g
NA gvs0.007 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.11%0.018g
NA gvs0.018 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g
Carbohydrate
9.04%11.8g
75 gvs11.8 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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92%66.5g
Sugars
13%9.35g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
66.5 gvs9.35 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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44%32g
Fructose
NA
≤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]
32 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%33.7g
Glucose
NA
33.7 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.53g
Sucrose
NA
0.53 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.6%6.7g
Fiber
6.3%2.4g
6.7 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.23%1.8g
Protein
1.68%0.94g
1.8 gvs0.94 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.78%7μg
Vitamin A
1.22%11μg
RAE, retinol activity equivalents
7 μgvs11 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.17%0.05mg
Vitamin B1
7.25%0.087mg
Thiamine
0.05 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.6%0.06mg
Vitamin B2
3.08%0.04mg
Riboflavin
0.06 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.6mg
Vitamin B3
1.76%0.28mg
Niacin, nicotinic acid, niacinamide
1.6 mgvs0.28 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.81mg
Vitamin B5
5%0.25mg
Pantothenic acid
0.81 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg
Vitamin B6
4.6%0.06mg
Pyridoxine
0.25 mgvs0.06 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.75%15μg
Vitamin B9
7.5%30μg
Folates and Folic Acid
15 μgvs30 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
59%53.2mg
Ascorbic acid
0 mgvs53.2 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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NA
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
NA mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

6.4%64mg
Calcium
4%40mg
64 mgvs40 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.2%0.36mg
Copper
5%0.045mg
0.36 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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11.3%0.9mg
Iron
1.25%0.1mg
0.9 mgvs0.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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13%54mg
Magnesium
2.4%10mg
54 mgvs10 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg
Manganese
1.1%0.025mg
0.3 mgvs0.025 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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8.86%62mg
Phosphorus
2%14mg
62 mgvs14 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.5%696mg
Potassium
5.32%181mg
696 mgvs181 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
0.91%0.5μg
NA μgvs0.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0%0mg
1 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4%0.44mg
Zinc
0.64%0.07mg
0.44 mgvs0.07 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.58%21.3g
Water
2.34%86.8g
21.3 gvs86.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Medjool Dates vs Oranges:
Comparing minerals per 100 grams for Medjool Dates vs Oranges:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: