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Nutrients in 14 ounces of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs
2%
0%
98%
14 oz ▼

Macro Nutrients

Medjool Dates
Energy1099 kcal
38%
Medjool Dates have 1099.39361 kcal of Energy per 14 ounces, which is 38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.6 g
0.61%
Medjool Dates have 0.5953395 g of Fat per 14 ounces, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol
NA
No information available
Carbohydrate298 g
229%
Medjool Dates have 297.5506821 g of Carbohydrate per 14 ounces, which is 229% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars264 g
364%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Medjool Dates have 263.8147771 g of Sugars per 14 ounces, which is 364% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose127 g
175%
≤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 127.00576 g of Fructose per 14 ounces, which is 175% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose134 g
%
Medjool Dates have 133.752941 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.1 g
%
Medjool Dates have 2.1035329 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber26.6 g
70%
Medjool Dates have 26.591831 g of Fiber per 14 ounces, which is 70% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.2 g
13%
Medjool Dates have 7.1837633 g of Protein per 14 ounces, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medjool Dates
Vitamin A27.8 μg
3.1%
RAE, retinol activity equivalents
Medjool Dates have 27.78251 μg of Vitamin A per 14 ounces, which is 3.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg
16.5%
Thiamine
Medjool Dates have 0.1984465 mg of Vitamin B1 per 14 ounces, which is 16.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg
18.3%
Riboflavin
Medjool Dates have 0.2381358 mg of Vitamin B2 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.4 mg
40%
Niacin, nicotinic acid, niacinamide
Medjool Dates have 6.3899773 mg of Vitamin B3 per 14 ounces, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.2 mg
64%
Pantothenic acid
Medjool Dates have 3.19498865 mg of Vitamin B5 per 14 ounces, which is 64% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.99 mg
76%
Pyridoxine
Medjool Dates have 0.98826357 mg of Vitamin B6 per 14 ounces, which is 76% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B959.5 μg
15%
Folates and Folic Acid
Medjool Dates have 59.53395 μg of Vitamin B9 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B12
NA
Cobalamin
No information available
Vitamin C0 mg
0%
Ascorbic acid
Medjool Dates have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Medjool 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K10.7 μg
8.93%
Phytomenadione or phylloquinone
Medjool 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

Medjool Dates
Calcium254 mg
25.4%
Medjool Dates have 254.01152 mg of Calcium per 14 ounces, which is 25.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.44 mg
160%
Medjool Dates have 1.43675266 mg of Copper per 14 ounces, which is 160% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.57 mg
44.7%
Medjool Dates have 3.572037 mg of Iron per 14 ounces, which is 44.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium214 mg
51%
Medjool Dates have 214.32222 mg of Magnesium per 14 ounces, which is 51% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.17 mg
51%
Medjool Dates have 1.17480328 mg of Manganese per 14 ounces, which is 51% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus246 mg
35%
Medjool 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
Potassium2762 mg
81.2%
Medjool Dates have 2762.37528 mg of Potassium per 14 ounces, which is 81.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium3.97 mg
0.26%
Medjool Dates have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.75 mg
16%
Medjool Dates have 1.7463292 mg of Zinc per 14 ounces, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water84.6 g
2.3%
Medjool Dates have 84.6175876 g of Water per 14 ounces, which is 2.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Medjool Dates:
Minerals in 14 ounces of Medjool Dates:
Macronutrients in 14 ounces of Medjool Dates:



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