Nutrients in 14 ounces of Deglet Noor Dates

Dates, deglet noor (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs

96%

14 oz ▼

Macro Nutrients

Deglet Noor Dates

Energy1119 kcal

38.6%

Deglet Noor Dates have 1119.23826 kcal of Energy per 14 ounces, which is 38.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.55 g

1.6%

Deglet Noor Dates have 1.5478827 g of Fat per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.4%

Deglet Noor Dates have 0.12700576 g of Saturated Fat per 14 ounces, which is 0.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.74%

Deglet Noor Dates have 0.01190679 g of Omega 3 per 14 ounces, which is 0.74% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.064 g

0.37%

Deglet Noor Dates have 0.06350288 g of Omega 6 per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Deglet Noor Dates have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate298 g

229%

Deglet Noor Dates have 297.7888179 g of Carbohydrate per 14 ounces, which is 229% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars251 g

347%

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

Deglet Noor Dates have 251.4317155 g of Sugars per 14 ounces, which is 347% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose77.8 g

107%

≤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]

Deglet Noor Dates have 77.791028 g of Fructose per 14 ounces, which is 107% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose79 g

Deglet Noor Dates have 78.981707 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose94 g

Deglet Noor Dates have 94.460534 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber31.8 g

83.6%

Deglet Noor Dates have 31.75144 g of Fiber per 14 ounces, which is 83.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.72 g

17.4%

Deglet Noor Dates have 9.7238785 g of Protein per 14 ounces, which is 17.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Deglet Noor Dates

Vitamin A0 μg

RAE, retinol activity equivalents

Deglet Noor Dates have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17%

Thiamine

Deglet Noor Dates have 0.20638436 mg of Vitamin B1 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Deglet Noor Dates have 0.26194938 mg of Vitamin B2 per 14 ounces, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.06 mg

31.6%

Niacin, nicotinic acid, niacinamide

Deglet Noor Dates have 5.05641682 mg of Vitamin B3 per 14 ounces, which is 31.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.34 mg

46.8%

Pantothenic acid

Deglet Noor Dates have 2.33769977 mg of Vitamin B5 per 14 ounces, which is 46.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.65 mg

50.4%

Pyridoxine

Deglet Noor Dates have 0.65487345 mg of Vitamin B6 per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B975.4 μg

19%

Folates and Folic Acid

Deglet Noor Dates have 75.40967 μg of Vitamin B9 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Deglet Noor Dates have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.6 mg

1.76%

Ascorbic acid

Deglet Noor Dates have 1.587572 mg of Vitamin C per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Deglet Noor Dates have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.2 mg

1.32%

Tocopherols and Tocotrienols

Deglet Noor Dates have 0.1984465 mg of Vitamin E per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.7 μg

8.93%

Phytomenadione or phylloquinone

Deglet Noor Dates have 10.716111 μg of Vitamin K per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Deglet Noor Dates

Calcium155 mg

15.5%

Deglet Noor Dates have 154.78827 mg of Calcium per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.82 mg

91%

Deglet Noor Dates have 0.81759958 mg of Copper per 14 ounces, which is 91% 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

Iron4.05 mg

50.6%

Deglet Noor Dates have 4.0483086 mg of Iron per 14 ounces, which is 50.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium171 mg

40.6%

Deglet Noor Dates have 170.66399 mg of Magnesium per 14 ounces, which is 40.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.04 mg

45.2%

Deglet Noor Dates have 1.03985966 mg of Manganese per 14 ounces, which is 45.2% 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

Phosphorus246 mg

35%

Deglet Noor Dates have 246.07366 mg of Phosphorus per 14 ounces, which is 35% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2604 mg

76.6%

Deglet Noor Dates have 2603.61808 mg of Potassium per 14 ounces, which is 76.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium12 μg

21.6%

Deglet Noor Dates have 11.90679 μg of Selenium per 14 ounces, which is 21.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Deglet Noor Dates have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.15 mg

10.5%

Deglet Noor Dates have 1.1509897 mg of Zinc per 14 ounces, which is 10.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water81.5 g

2.2%

Deglet Noor Dates have 81.4821329 g of Water per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Deglet Noor Dates:

14 ounces of Deglet Noor Dates is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B9 and Vitamin K.
While 14 ounces of product has trace amounts of Vitamin C and Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Deglet Noor Dates:

14 ounces of Deglet Noor Dates has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium and Selenium.
It also has a good amount of Calcium and Zinc.
It has no Sodium.

Macronutrients in 14 ounces of Deglet Noor Dates:

14 ounces of Deglet Noor Dates has outstanding amounts of Carbohydrate, Sugars, Fructose and Fiber.
It has a good amount of Protein.
While 14 ounces of product has trace amounts of Fat and Omega 3, it has no Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Deglet Noor Dates with:

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Food Info

Nutrients in 14 ounces of Deglet Noor Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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