Nutrients in 7 ounces of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs

98%

7 oz ▼

Macro Nutrients

Medjool Dates

Energy550 kcal

19%

Medjool Dates have 549.696805 kcal of Energy per 7 ounces, which is 19% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.3 g

0.31%

Medjool Dates have 0.29766975 g of Fat per 7 ounces, which is 0.31% 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

Carbohydrate149 g

114%

Medjool Dates have 148.77534105 g of Carbohydrate per 7 ounces, which is 114% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars132 g

182%

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

Medjool Dates have 131.90738855 g of Sugars per 7 ounces, which is 182% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose63.5 g

87.6%

≤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 63.50288 g of Fructose per 7 ounces, which is 87.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose67 g

Medjool Dates have 66.8764705 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.05 g

Medjool Dates have 1.05176645 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13.3 g

35%

Medjool Dates have 13.2959155 g of Fiber per 7 ounces, which is 35% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.6 g

6.4%

Medjool Dates have 3.59188165 g of Protein per 7 ounces, which is 6.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medjool Dates

Vitamin A14 μg

1.54%

RAE, retinol activity equivalents

Medjool Dates have 13.891255 μg of Vitamin A per 7 ounces, which is 1.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.099 mg

8.27%

Thiamine

Medjool Dates have 0.09922325 mg of Vitamin B1 per 7 ounces, which is 8.27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.16%

Riboflavin

Medjool Dates have 0.1190679 mg of Vitamin B2 per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.2 mg

20%

Niacin, nicotinic acid, niacinamide

Medjool Dates have 3.19498865 mg of Vitamin B3 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg

32%

Pantothenic acid

Medjool Dates have 1.597494325 mg of Vitamin B5 per 7 ounces, which is 32% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.49 mg

38%

Pyridoxine

Medjool Dates have 0.494131785 mg of Vitamin B6 per 7 ounces, which is 38% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B929.8 μg

7.44%

Folates and Folic Acid

Medjool Dates have 29.766975 μg of Vitamin B9 per 7 ounces, which is 7.44% 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 7 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 7 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 K5.36 μg

4.47%

Phytomenadione or phylloquinone

Medjool Dates have 5.3580555 μg of Vitamin K per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medjool Dates

Calcium127 mg

12.7%

Medjool Dates have 127.00576 mg of Calcium per 7 ounces, which is 12.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.72 mg

80%

Medjool Dates have 0.71837633 mg of Copper per 7 ounces, which is 80% 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

Iron1.8 mg

22.3%

Medjool Dates have 1.7860185 mg of Iron per 7 ounces, which is 22.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium107 mg

25.5%

Medjool Dates have 107.16111 mg of Magnesium per 7 ounces, which is 25.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.59 mg

25.5%

Medjool Dates have 0.58740164 mg of Manganese per 7 ounces, which is 25.5% 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

Phosphorus123 mg

17.6%

Medjool Dates have 123.03683 mg of Phosphorus per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1381 mg

40.6%

Medjool Dates have 1381.18764 mg of Potassium per 7 ounces, which is 40.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2 mg

0.13%

Medjool Dates have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.87 mg

7.94%

Medjool Dates have 0.8731646 mg of Zinc per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water42.3 g

1.14%

Medjool Dates have 42.3087938 g of Water per 7 ounces, which is 1.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Medjool Dates:

7 ounces of Medjool Dates is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It also has some Vitamin K.
While 7 ounces of product has trace amounts of Vitamin A, it has no Vitamin C and Vitamin D.

Minerals in 7 ounces of Medjool Dates:

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

Macronutrients in 7 ounces of Medjool Dates:

7 ounces of Medjool Dates has outstanding amounts of Carbohydrate, Sugars and Fructose.
It is an excellent source of 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 7 ounces of Medjool Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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