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Comparing Nutrients in 100 calories Deglet Noor DatesVS Oranges

Weight per 100 calories

Deglet Noor Dates
35.5g
Oranges
213g

Deglet Noor Dates have 6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Deglet Noor Dates or Oranges?

Macros Ratio

Protein Fat Carbs

Deglet Noor Dates
3%
1%
96%
Oranges
7%
2%
91%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.14%0.14g
Fat
0.26%0.26g
0.14 gvs0.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.035%0.011g
Saturated Fat
0.1%0.032g
0.011 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.066%0.001g
Omega 3
0.93%0.015g
0.001 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.033%0.006g
Omega 6
0.23%0.038g
0.006 gvs0.038 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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20.5%26.6g
Carbohydrate
19.2%25g
26.6 gvs25 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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31%22.5g
Sugars
27.4%20g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22.5 gvs20 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.6%6.95g
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]
6.95 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%7.06g
Glucose
NA
7.06 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%8.44g
Sucrose
NA
8.44 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.47%2.84g
Fiber
13.4%5.1g
2.84 gvs5.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.55%0.87g
Protein
3.57%2g
0.87 gvs2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
2.6%23.4μg
RAE, retinol activity equivalents
0 μgvs23.4 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.54%0.018mg
Vitamin B1
15.4%0.19mg
Thiamine
0.018 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.8%0.023mg
Vitamin B2
6.55%0.085mg
Riboflavin
0.023 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.82%0.45mg
Vitamin B3
3.75%0.6mg
Niacin, nicotinic acid, niacinamide
0.45 mgvs0.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.18%0.21mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.21 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.5%0.059mg
Vitamin B6
9.8%0.13mg
Pyridoxine
0.059 mgvs0.13 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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1.7%6.74μg
Vitamin B9
16%64μg
Folates and Folic Acid
6.74 μgvs64 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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0.16%0.14mg
Vitamin C
126%113mg
Ascorbic acid
0.14 mgvs113 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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0.12%0.018mg
Vitamin E
2.55%0.38mg
Tocopherols and Tocotrienols
0.018 mgvs0.38 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.8%0.96μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.96 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.4%14mg
Calcium
8.5%85mg
14 mgvs85 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.1%0.073mg
Copper
10.6%0.096mg
0.073 mgvs0.096 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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4.52%0.36mg
Iron
2.66%0.21mg
0.36 mgvs0.21 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.63%15.2mg
Magnesium
5.07%21.3mg
15.2 mgvs21.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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4.04%0.093mg
Manganese
2.3%0.053mg
0.093 mgvs0.053 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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3.14%22mg
Phosphorus
4.26%29.8mg
22 mgvs29.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.84%233mg
Potassium
11.3%385mg
233 mgvs385 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.93%1.06μg
Selenium
1.93%1.06μg
1.06 μgvs1.06 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.047%0.71mg
Sodium
0%0mg
0.71 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.93%0.1mg
Zinc
1.35%0.15mg
0.1 mgvs0.15 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.3g
Water
5%185g
7.3 gvs185 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Deglet Noor Dates vs Oranges:
Comparing minerals per 100 calories for Deglet Noor Dates vs Oranges:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: