Nutrients in 100 grams of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs

98%

100 g ▼

Macro Nutrients

Medjool Dates

Energy277 kcal

9.55%

Medjool Dates have 277 kcal of Energy per 100 grams, which is 9.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.15 g

0.15%

Medjool Dates have 0.15 g of Fat per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol

No information available

Carbohydrate75 g

57.7%

Medjool Dates have 74.97 g of Carbohydrate per 100 grams, which is 57.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars66.5 g

92%

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

Medjool Dates have 66.47 g of Sugars per 100 grams, which is 92% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose32 g

44%

≤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]

Medjool Dates have 32 g of Fructose per 100 grams, which is 44% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose33.7 g

Medjool Dates have 33.7 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.53 g

Medjool Dates have 0.53 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.7 g

17.6%

Medjool Dates have 6.7 g of Fiber per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.8 g

3.23%

Medjool Dates have 1.81 g of Protein per 100 grams, which is 3.23% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medjool Dates

Vitamin A7 μg

0.78%

RAE, retinol activity equivalents

Medjool Dates have 7 μg of Vitamin A per 100 grams, which is 0.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.05 mg

4.17%

Thiamine

Medjool Dates have 0.05 mg of Vitamin B1 per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg

4.6%

Riboflavin

Medjool Dates have 0.06 mg of Vitamin B2 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

10%

Niacin, nicotinic acid, niacinamide

Medjool Dates have 1.61 mg of Vitamin B3 per 100 grams, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.81 mg

16%

Pantothenic acid

Medjool Dates have 0.805 mg of Vitamin B5 per 100 grams, which is 16% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19%

Pyridoxine

Medjool Dates have 0.249 mg of Vitamin B6 per 100 grams, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915 μg

3.75%

Folates and Folic Acid

Medjool Dates have 15 μg of Vitamin B9 per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B12

Cobalamin

No information available

Vitamin C0 mg

Ascorbic acid

Medjool Dates have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Medjool Dates have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K2.7 μg

2.25%

Phytomenadione or phylloquinone

Medjool Dates have 2.7 μg of Vitamin K per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medjool Dates

Calcium64 mg

6.4%

Medjool Dates have 64 mg of Calcium per 100 grams, which is 6.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40.2%

Medjool Dates have 0.362 mg of Copper per 100 grams, which is 40.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.9 mg

11.3%

Medjool Dates have 0.9 mg of Iron per 100 grams, which is 11.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium54 mg

13%

Medjool Dates have 54 mg of Magnesium per 100 grams, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.3 mg

13%

Medjool Dates have 0.296 mg of Manganese per 100 grams, which is 13% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus62 mg

8.86%

Medjool Dates have 62 mg of Phosphorus per 100 grams, which is 8.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium696 mg

20.5%

Medjool Dates have 696 mg of Potassium per 100 grams, which is 20.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium1 mg

0.067%

Medjool Dates have 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.44 mg

Medjool Dates have 0.44 mg of Zinc per 100 grams, which is 4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water21.3 g

0.58%

Medjool Dates have 21.32 g of Water per 100 grams, which is 0.58% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Medjool Dates:

100 grams of Medjool Dates has a good amount of Vitamin B3, Vitamin B5 and Vitamin B6.
It has some Vitamin B1, Vitamin B2 and Vitamin B9.
While 100 grams of product has trace amounts of Vitamin A and Vitamin K, it has no Vitamin C and Vitamin D.

Minerals in 100 grams of Medjool Dates:

100 grams of Medjool Dates is an excellent source of Copper and Potassium.
It has a good amount of Iron, Magnesium, Manganese and Phosphorus.
It also has some Calcium and Zinc.
It has no Sodium.

Macronutrients in 100 grams of Medjool Dates:

100 grams of Medjool Dates has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fructose.
It also has a good amount of Fiber.
This fruit has some Protein.
It has no Fat, Glucose and Sucrose.

Compare Medjool Dates with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Medjool Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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