Nutrients in 300 calories of Deglet Noor Dates

Dates, deglet noor (Phoenix dactylifera).

Weight per 300 Calories

Deglet Noor Dates

106g

Deglet Noor Dates has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

96%

300 kcal ▼

Macro Nutrients

Deglet Noor Dates

Energy300 kcal

10.3%

Deglet Noor Dates have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.41 g

0.43%

Deglet Noor Dates have 0.41489361702128 g of Fat per 300 calories, which is 0.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.034 g

0.11%

Deglet Noor Dates have 0.034042553191489 g of Saturated Fat per 300 calories, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.003 g

0.2%

Deglet Noor Dates have 0.0031914893617021 g of Omega 3 per 300 calories, which is 0.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.017 g

0.1%

Deglet Noor Dates have 0.017021276595745 g of Omega 6 per 300 calories, which is 0.1% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate80 g

61.4%

Deglet Noor Dates have 79.81914893617 g of Carbohydrate per 300 calories, which is 61.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars67.4 g

93%

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

Deglet Noor Dates have 67.393617021277 g of Sugars per 300 calories, which is 93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose21 g

28.8%

≤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 20.851063829787 g of Fructose per 300 calories, which is 28.8% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose21 g

Deglet Noor Dates have 21.170212765957 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose25.3 g

Deglet Noor Dates have 25.31914893617 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.5 g

22.4%

Deglet Noor Dates have 8.5106382978723 g of Fiber per 300 calories, which is 22.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.6 g

4.65%

Deglet Noor Dates have 2.6063829787234 g of Protein per 300 calories, which is 4.65% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.055 mg

4.6%

Thiamine

Deglet Noor Dates have 0.05531914893617 mg of Vitamin B1 per 300 calories, which is 4.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.07 mg

5.4%

Riboflavin

Deglet Noor Dates have 0.070212765957447 mg of Vitamin B2 per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.36 mg

8.47%

Niacin, nicotinic acid, niacinamide

Deglet Noor Dates have 1.3553191489362 mg of Vitamin B3 per 300 calories, which is 8.47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.63 mg

12.5%

Pantothenic acid

Deglet Noor Dates have 0.62659574468085 mg of Vitamin B5 per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.18 mg

13.5%

Pyridoxine

Deglet Noor Dates have 0.17553191489362 mg of Vitamin B6 per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B920.2 μg

5.05%

Folates and Folic Acid

Deglet Noor Dates have 20.212765957447 μg of Vitamin B9 per 300 calories, which is 5.05% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.43 mg

0.47%

Ascorbic acid

Deglet Noor Dates have 0.42553191489362 mg of Vitamin C per 300 calories, which is 0.47% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.053 mg

0.35%

Tocopherols and Tocotrienols

Deglet Noor Dates have 0.053191489361702 mg of Vitamin E per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.87 μg

2.4%

Phytomenadione or phylloquinone

Deglet Noor Dates have 2.8723404255319 μg of Vitamin K per 300 calories, which is 2.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Deglet Noor Dates

Calcium41.5 mg

4.15%

Deglet Noor Dates have 41.489361702128 mg of Calcium per 300 calories, which is 4.15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24.3%

Deglet Noor Dates have 0.21914893617021 mg of Copper per 300 calories, which is 24.3% 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

Iron1.1 mg

13.6%

Deglet Noor Dates have 1.0851063829787 mg of Iron per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.7 mg

11%

Deglet Noor Dates have 45.744680851064 mg of Magnesium per 300 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.28 mg

12%

Deglet Noor Dates have 0.27872340425532 mg of Manganese per 300 calories, which is 12% 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

Phosphorus66 mg

9.42%

Deglet Noor Dates have 65.957446808511 mg of Phosphorus per 300 calories, which is 9.42% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium698 mg

20.5%

Deglet Noor Dates have 697.87234042553 mg of Potassium per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.2 μg

5.8%

Deglet Noor Dates have 3.1914893617021 μg of Selenium per 300 calories, which is 5.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.13 mg

0.14%

Deglet Noor Dates have 2.1276595744681 mg of Sodium per 300 calories, which is 0.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.31 mg

2.8%

Deglet Noor Dates have 0.30851063829787 mg of Zinc per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water22 g

0.59%

Deglet Noor Dates have 21.840425531915 g of Water per 300 calories, which is 0.59% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Deglet Noor Dates:

300 calories of Deglet Noor Dates has a good amount of Vitamin B3, Vitamin B5 and Vitamin B6.
It has some Vitamin B1, Vitamin B2 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 300 calories of Deglet Noor Dates:

300 calories of Deglet Noor 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, Selenium and Zinc.
It has no Sodium.

Macronutrients in 300 calories of Deglet Noor Dates:

300 calories of Deglet Noor Dates has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate, Fructose and Fiber.
It also has some Protein.
It has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Deglet Noor Dates with:

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

Food Info

Nutrients in 300 calories of Deglet Noor Dates

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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