Nutrients in 5 ounces of Deglet Noor Dates

Dates, deglet noor (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs

96%

5 oz ▼

Macro Nutrients

Deglet Noor Dates

Energy400 kcal

13.8%

Deglet Noor Dates have 399.72795 kcal of Energy per 5 ounces, which is 13.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.55 g

0.57%

Deglet Noor Dates have 0.55281525 g of Fat per 5 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.045 g

0.14%

Deglet Noor Dates have 0.0453592 g of Saturated Fat per 5 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.004 g

0.27%

Deglet Noor Dates have 0.004252425 g of Omega 3 per 5 ounces, which is 0.27% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.023 g

0.13%

Deglet Noor Dates have 0.0226796 g of Omega 6 per 5 ounces, which is 0.13% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate106 g

82%

Deglet Noor Dates have 106.35314925 g of Carbohydrate per 5 ounces, which is 82% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars89.8 g

124%

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

Deglet Noor Dates have 89.79704125 g of Sugars per 5 ounces, which is 124% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose27.8 g

38.3%

≤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 27.78251 g of Fructose per 5 ounces, which is 38.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose28.2 g

Deglet Noor Dates have 28.2077525 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose33.7 g

Deglet Noor Dates have 33.735905 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber11.3 g

30%

Deglet Noor Dates have 11.3398 g of Fiber per 5 ounces, which is 30% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.47 g

6.2%

Deglet Noor Dates have 3.47281375 g of Protein per 5 ounces, which is 6.2% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.074 mg

6.14%

Thiamine

Deglet Noor Dates have 0.0737087 mg of Vitamin B1 per 5 ounces, which is 6.14% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.094 mg

7.2%

Riboflavin

Deglet Noor Dates have 0.09355335 mg of Vitamin B2 per 5 ounces, which is 7.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.8 mg

11.3%

Niacin, nicotinic acid, niacinamide

Deglet Noor Dates have 1.80586315 mg of Vitamin B3 per 5 ounces, which is 11.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.83 mg

16.7%

Pantothenic acid

Deglet Noor Dates have 0.834892775 mg of Vitamin B5 per 5 ounces, which is 16.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

18%

Pyridoxine

Deglet Noor Dates have 0.233883375 mg of Vitamin B6 per 5 ounces, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927 μg

6.73%

Folates and Folic Acid

Deglet Noor Dates have 26.932025 μg of Vitamin B9 per 5 ounces, which is 6.73% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.57 mg

0.63%

Ascorbic acid

Deglet Noor Dates have 0.56699 mg of Vitamin C per 5 ounces, which is 0.63% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.071 mg

0.47%

Tocopherols and Tocotrienols

Deglet Noor Dates have 0.07087375 mg of Vitamin E per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.83 μg

3.2%

Phytomenadione or phylloquinone

Deglet Noor Dates have 3.8271825 μg of Vitamin K per 5 ounces, which is 3.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Deglet Noor Dates

Calcium55.3 mg

5.53%

Deglet Noor Dates have 55.281525 mg of Calcium per 5 ounces, which is 5.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.4%

Deglet Noor Dates have 0.29199985 mg of Copper per 5 ounces, which is 32.4% 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

Iron1.45 mg

18%

Deglet Noor Dates have 1.4458245 mg of Iron per 5 ounces, which is 18% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium61 mg

14.5%

Deglet Noor Dates have 60.951425 mg of Magnesium per 5 ounces, which is 14.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.37 mg

16%

Deglet Noor Dates have 0.37137845 mg of Manganese per 5 ounces, which is 16% 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

Phosphorus88 mg

12.6%

Deglet Noor Dates have 87.88345 mg of Phosphorus per 5 ounces, which is 12.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium930 mg

27.3%

Deglet Noor Dates have 929.8636 mg of Potassium per 5 ounces, which is 27.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.25 μg

7.73%

Deglet Noor Dates have 4.252425 μg of Selenium per 5 ounces, which is 7.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2.83 mg

0.19%

Deglet Noor Dates have 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.41 mg

3.74%

Deglet Noor Dates have 0.41106775 mg of Zinc per 5 ounces, which is 3.74% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water29 g

0.79%

Deglet Noor Dates have 29.10076175 g of Water per 5 ounces, which is 0.79% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Deglet Noor Dates:

5 ounces of Deglet Noor Dates has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It has some Vitamin B1, Vitamin B9 and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 5 ounces of Deglet Noor Dates:

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

Macronutrients in 5 ounces of Deglet Noor Dates:

5 ounces of Deglet Noor Dates has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of 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 5 ounces of Deglet Noor Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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