Kale.World
Maximize your nutrients, minize your calories

Dates vs Oranges
CALORIC DENSITY
Dates, medjool
Oranges, raw, navels
2.77
0.49
9421
9202

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Dates
Oranges
Protein = 1g
Protein = 4g
Carbohydrates = 54g
Carbohydrates = 51g
Fat = 0g
Fat = 1g
Fiber = 5g
Fiber = 9g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient dates oranges
Protein 1g 4g
Carbohydrate 54g 51g
Fiber 5g 9g
Fat 0g 1g
Monounsat. Fat 0g 1g
Polyunsat. Fat 0g 0g
Saturated Fat 0g 0g
dates
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 2%
Choline = 8%
Vitamin A = 1%
Vitamin A = 8%
Vitamin C = 0%
Vitamin C = 322%
Vitamin E = 0%
Vitamin E = 5%
Vitamin K = 2%
Vitamin K = 0%
Nutrientdatesoranges
Choline2%8%
Vitamin A1%8%
Vitamin C0%322%
Vitamin E0%5%
Vitamin K2%0%

Oranges have significantly more Vitamins A, C than dates. Oranges are a good source of Thiamin, Pantothenic Acid, Vitamin B6, Calcium. Oranges are an excellent source of Vitamin C.

oranges

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 4%
Vitamin B1 = 28%
Vitamin B2 = 4%
Vitamin B2 = 19%
Vitamin B3 = 10%
Vitamin B3 = 15%
Vitamin B5 = 12%
Vitamin B5 = 21%
Vitamin B6 = 16%
Vitamin B6 = 29%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientdatesoranges
Vitamin B14%28%
Vitamin B24%19%
Vitamin B310%15%
Vitamin B512%21%
Vitamin B616%29%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 0%
Sodium = 0%
Potassium = 14%
Potassium = 19%
Calcium = 9%
Calcium = 35%
Magnesium = 11%
Magnesium = 13%
Phosphorus = 8%
Phosphorus = 16%
Iron = 11%
Iron = 9%
Manganese = 9%
Manganese = 5%
Selenium = 0%
Selenium = 0%
Copper = 26%
Copper = 16%
Zinc = 3%
Zinc = 3%
Nutrientdatesoranges
Sodium0%0%
Potasium14%19%
Calcium9%35%
Magnesium11%13%
Phosphorus8%16%
Iron11%9%
Manganese9%5%
Selenium0%0%
Copper26%16%
Zinc3%3%

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And get results like this:

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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