Nutrients in 5 ounces of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs

98%

5 oz ▼

Macro Nutrients

Medjool Dates

Energy393 kcal

13.5%

Medjool Dates have 392.640575 kcal of Energy per 5 ounces, which is 13.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.21 g

0.22%

Medjool Dates have 0.21262125 g of Fat per 5 ounces, which is 0.22% 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

Carbohydrate106 g

81.7%

Medjool Dates have 106.26810075 g of Carbohydrate per 5 ounces, which is 81.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars94 g

130%

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

Medjool Dates have 94.21956325 g of Sugars per 5 ounces, which is 130% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose45.4 g

62.6%

≤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 45.3592 g of Fructose per 5 ounces, which is 62.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose47.8 g

Medjool Dates have 47.7689075 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.75 g

Medjool Dates have 0.75126175 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.5 g

25%

Medjool Dates have 9.4970825 g of Fiber per 5 ounces, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.57 g

4.6%

Medjool Dates have 2.56562975 g of Protein per 5 ounces, which is 4.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medjool Dates

Vitamin A9.92 μg

1.1%

RAE, retinol activity equivalents

Medjool Dates have 9.922325 μg of Vitamin A per 5 ounces, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.071 mg

5.9%

Thiamine

Medjool Dates have 0.07087375 mg of Vitamin B1 per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.085 mg

6.54%

Riboflavin

Medjool Dates have 0.0850485 mg of Vitamin B2 per 5 ounces, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.3 mg

14.3%

Niacin, nicotinic acid, niacinamide

Medjool Dates have 2.28213475 mg of Vitamin B3 per 5 ounces, which is 14.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.14 mg

23%

Pantothenic acid

Medjool Dates have 1.141067375 mg of Vitamin B5 per 5 ounces, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg

27%

Pyridoxine

Medjool Dates have 0.352951275 mg of Vitamin B6 per 5 ounces, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B921.3 μg

5.3%

Folates and Folic Acid

Medjool Dates have 21.262125 μg of Vitamin B9 per 5 ounces, which is 5.3% 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 5 ounces, 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 5 ounces, 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 K3.83 μg

3.2%

Phytomenadione or phylloquinone

Medjool 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

Medjool Dates

Calcium91 mg

9.07%

Medjool Dates have 90.7184 mg of Calcium per 5 ounces, which is 9.07% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.51 mg

57%

Medjool Dates have 0.51312595 mg of Copper per 5 ounces, which is 57% 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

Iron1.28 mg

16%

Medjool Dates have 1.2757275 mg of Iron per 5 ounces, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium76.5 mg

18.2%

Medjool Dates have 76.54365 mg of Magnesium per 5 ounces, which is 18.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.42 mg

18.2%

Medjool Dates have 0.4195726 mg of Manganese per 5 ounces, which is 18.2% 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

Phosphorus88 mg

12.6%

Medjool 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

Potassium987 mg

29%

Medjool Dates have 986.5626 mg of Potassium per 5 ounces, which is 29% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium1.4 mg

0.094%

Medjool Dates have 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.62 mg

5.67%

Medjool Dates have 0.623689 mg of Zinc per 5 ounces, which is 5.67% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water30.2 g

0.82%

Medjool Dates have 30.220567 g of Water per 5 ounces, which is 0.82% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Medjool Dates:

5 ounces of Medjool Dates is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B3.
It also has some Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin K.
While 5 ounces of product has trace amounts of Vitamin A, it has no Vitamin C and Vitamin D.

Minerals in 5 ounces of Medjool Dates:

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

Macronutrients in 5 ounces of Medjool Dates:

5 ounces of Medjool 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, Glucose and Sucrose.

Compare Medjool Dates with:

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

Food Info

Nutrients in 5 ounces of Medjool Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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