Plant Nutrients DB
Show only:
Extra filters:
RDA target:
Choose the amount of food:

100 g100 kcal
Menu:

Nutrients in 100 grams ofMedjool Dates

Dates, medjool (Phoenix dactylifera).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
3%
0%
97%

Vitamins

100gRDA for Men 19-30 years
Medjool Dates
Vitamin A7 μg
0.78%
Medjool Dates have 7 μg of Vitamin A per 100 grams, which is 0.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.05 mg
4.17%
Medjool Dates have 0.05 mg of Thiamine per 100 grams, which is 4.17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.06 mg
4.6%
Medjool Dates have 0.06 mg of Vitamin B2 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.6 mg
10%
Medjool Dates have 1.61 mg of Vitamin B3 per 100 grams, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.25 mg
19%
Medjool Dates have 0.249 mg of Vitamin B6 per 100 grams, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B12
NA
No information available
Vitamin C0 mg
0%
Medjool Dates have 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Medjool Dates have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E
NA
No information available
Vitamin K2.7 μg
2.25%
Medjool Dates have 2.7 μg of Vitamin K per 100 grams, which is 2.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate15 μg
3.75%
Medjool Dates have 15 μg of Folate per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Medjool Dates
Calcium64 mg
6.4%
Medjool Dates have 64 mg of Calcium per 100 grams, which is 6.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.36 mg
40%
Medjool Dates have 0.362 mg of Copper per 100 grams, which is 40% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Iron0.9 mg
11%
Medjool Dates have 0.9 mg of Iron per 100 grams, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium54 mg
13.5%
Medjool Dates have 54 mg of Magnesium per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.3 mg
13%
Medjool Dates have 0.296 mg of Manganese per 100 grams, which is 13% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus62 mg
8.86%
Medjool Dates have 62 mg of Phosphorus per 100 grams, which is 8.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium696 mg
20%
Medjool Dates have 696 mg of Potassium per 100 grams, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-30 years
Selenium
NA
No information available
Sodium1 mg
0.07%
Medjool Dates have 1 mg of Sodium per 100 grams, which is 0.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.44 mg
4%
Medjool Dates have 0.44 mg of Zinc per 100 grams, which is 4% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Medjool Dates:
100 grams of Medjool Dates has a good amount of Vitamin B3 and Vitamin B6. It has some Thiamine, Vitamin B2 and Folate. While 100 grams of product has trace amounts of Vitamin A and Vitamin K, it has no Vitamin C and Vitamin D.
Minerals in 100 grams of Medjool Dates:
100 grams of Medjool 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 and Zinc. It has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Medjool Dates
Energy277 kcal
9.55%
Medjool Dates have 277 kcal of Energy per 100 grams, which is 9.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Fat0.15 g
0.15%
Medjool Dates have 0.15 g of Fat per 100 grams, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein1.8 g
3.23%
Medjool Dates have 1.81 g of Protein per 100 grams, which is 3.23% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate75 g
57.7%
Medjool Dates have 74.97 g of Carbohydrate per 100 grams, which is 57.7% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Sugars66 g
92%
Medjool Dates have 66.47 g of Sugars per 100 grams, which is 92% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber6.7 g
17.6%
Medjool Dates have 6.7 g of Fiber per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol
NA
No information available
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Water21 g
0.58%
Medjool Dates have 21.32 g of Water per 100 grams, which is 0.58% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Medjool Dates:
100 grams of Medjool Dates has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate. It also has a good amount of Fiber. This fruit has some Protein. It has no Fat.