Food Info

Menu
Select from foods

Nutrients in 1 kilogram of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs
2%
0%
98%
1 kg ▼

Macro Nutrients

Medjool Dates
Energy2770 kcal
96%
Medjool Dates have 2770 kcal of Energy per 1 kilogram, which is 96% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.5 g
1.55%
Medjool Dates have 1.5 g of Fat per 1 kilogram, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol
NA
No information available
Carbohydrate750 g
577%
Medjool Dates have 749.7 g of Carbohydrate per 1 kilogram, which is 577% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars665 g
917%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Medjool Dates have 664.7 g of Sugars per 1 kilogram, which is 917% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose320 g
441%
≤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 320 g of Fructose per 1 kilogram, which is 441% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose337 g
%
Medjool Dates have 337 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose5.3 g
%
Medjool Dates have 5.3 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber67 g
176%
Medjool Dates have 67 g of Fiber per 1 kilogram, which is 176% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein18 g
32.3%
Medjool Dates have 18.1 g of Protein per 1 kilogram, which is 32.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Medjool Dates
Vitamin A70 μg
7.78%
RAE, retinol activity equivalents
Medjool Dates have 70 μg of Vitamin A per 1 kilogram, which is 7.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.5 mg
41.7%
Thiamine
Medjool Dates have 0.5 mg of Vitamin B1 per 1 kilogram, which is 41.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1
Vitamin B20.6 mg
46%
Riboflavin
Medjool Dates have 0.6 mg of Vitamin B2 per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2
Vitamin B316 mg
101%
Niacin, nicotinic acid, niacinamide
Medjool Dates have 16.1 mg of Vitamin B3 per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B58.05 mg
161%
Pantothenic acid
Medjool Dates have 8.05 mg of Vitamin B5 per 1 kilogram, which is 161% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B62.5 mg
192%
Pyridoxine
Medjool Dates have 2.49 mg of Vitamin B6 per 1 kilogram, which is 192% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9150 μg
37.5%
Folates and Folic Acid
Medjool Dates have 150 μg of Vitamin B9 per 1 kilogram, which is 37.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B12
NA
Cobalamin
No information available
Vitamin C0 mg
0%
Ascorbic acid
Medjool Dates have 0 mg of Vitamin C per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Medjool Dates have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K27 μg
22.5%
Phytomenadione or phylloquinone
Medjool Dates have 27 μg of Vitamin K per 1 kilogram, which is 22.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medjool Dates
Calcium640 mg
64%
Medjool Dates have 640 mg of Calcium per 1 kilogram, which is 64% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper3.62 mg
402%
Medjool Dates have 3.62 mg of Copper per 1 kilogram, which is 402% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron9 mg
113%
Medjool Dates have 9 mg of Iron per 1 kilogram, which is 113% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium540 mg
129%
Medjool Dates have 540 mg of Magnesium per 1 kilogram, which is 129% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.96 mg
129%
Medjool Dates have 2.96 mg of Manganese per 1 kilogram, which is 129% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus620 mg
88.6%
Medjool Dates have 620 mg of Phosphorus per 1 kilogram, which is 88.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium6960 mg
205%
Medjool Dates have 6960 mg of Potassium per 1 kilogram, which is 205% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium10 mg
0.67%
Medjool Dates have 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.4 mg
40%
Medjool Dates have 4.4 mg of Zinc per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water213 g
5.76%
Medjool Dates have 213.2 g of Water per 1 kilogram, which is 5.76% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Medjool Dates:
Minerals in 1 kilogram of Medjool Dates:
Macronutrients in 1 kilogram of Medjool Dates:



Compare Medjool Dates with: