Nutrients in 1 pound of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs

98%

1 lb ▼

Macro Nutrients

Medjool Dates

Energy1256 kcal

43.3%

Medjool Dates have 1256.44984 kcal of Energy per 1 pound, which is 43.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.68 g

0.7%

Medjool Dates have 0.680388 g of Fat per 1 pound, which is 0.7% 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

Carbohydrate340 g

262%

Medjool Dates have 340.0579224 g of Carbohydrate per 1 pound, which is 262% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars302 g

416%

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

Medjool Dates have 301.5026024 g of Sugars per 1 pound, which is 416% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose145 g

200%

≤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 145.14944 g of Fructose per 1 pound, which is 200% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose153 g

Medjool Dates have 152.860504 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.4 g

Medjool Dates have 2.4040376 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber30.4 g

80%

Medjool Dates have 30.390664 g of Fiber per 1 pound, which is 80% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.2 g

14.7%

Medjool Dates have 8.2100152 g of Protein per 1 pound, which is 14.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medjool Dates

Vitamin A31.8 μg

3.53%

RAE, retinol activity equivalents

Medjool Dates have 31.75144 μg of Vitamin A per 1 pound, which is 3.53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Medjool Dates have 0.226796 mg of Vitamin B1 per 1 pound, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

21%

Riboflavin

Medjool Dates have 0.2721552 mg of Vitamin B2 per 1 pound, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.3 mg

45.6%

Niacin, nicotinic acid, niacinamide

Medjool Dates have 7.3028312 mg of Vitamin B3 per 1 pound, which is 45.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.65 mg

73%

Pantothenic acid

Medjool Dates have 3.6514156 mg of Vitamin B5 per 1 pound, which is 73% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.13 mg

87%

Pyridoxine

Medjool Dates have 1.12944408 mg of Vitamin B6 per 1 pound, which is 87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B968 μg

17%

Folates and Folic Acid

Medjool Dates have 68.0388 μg of Vitamin B9 per 1 pound, which is 17% 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 1 pound, 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 1 pound, 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 K12.2 μg

10.2%

Phytomenadione or phylloquinone

Medjool Dates have 12.246984 μg of Vitamin K per 1 pound, which is 10.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medjool Dates

Calcium290 mg

29%

Medjool Dates have 290.29888 mg of Calcium per 1 pound, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.64 mg

182%

Medjool Dates have 1.64200304 mg of Copper per 1 pound, which is 182% 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

Iron4.1 mg

51%

Medjool Dates have 4.082328 mg of Iron per 1 pound, which is 51% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium245 mg

58.3%

Medjool Dates have 244.93968 mg of Magnesium per 1 pound, which is 58.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.34 mg

58.4%

Medjool Dates have 1.34263232 mg of Manganese per 1 pound, which is 58.4% 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

Phosphorus281 mg

40%

Medjool Dates have 281.22704 mg of Phosphorus per 1 pound, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3157 mg

93%

Medjool Dates have 3157.00032 mg of Potassium per 1 pound, which is 93% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium4.54 mg

0.3%

Medjool Dates have 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2 mg

18%

Medjool Dates have 1.9958048 mg of Zinc per 1 pound, which is 18% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water97 g

2.6%

Medjool Dates have 96.7058144 g of Water per 1 pound, which is 2.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Medjool Dates:

1 pound of Medjool Dates has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It also has a good amount of Vitamin B1, Vitamin B9 and Vitamin K.
This fruit has some Vitamin A.
It has no Vitamin C and Vitamin D.

Minerals in 1 pound of Medjool Dates:

1 pound of Medjool Dates has outstanding amounts of Copper and Potassium.
It is an excellent source of Calcium, Iron, Magnesium, Manganese and Phosphorus.
It also has a good amount of Zinc.
It has no Sodium.

Macronutrients in 1 pound of Medjool Dates:

1 pound of Medjool Dates has outstanding amounts of Carbohydrate, Sugars and Fructose.
It is an excellent source of Fiber.
It also has a good amount of Protein.
While 1 pound of product has trace amounts of Fat, it has no Glucose and Sucrose.

Compare Medjool Dates with:

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

Food Info

Nutrients in 1 pound of Medjool Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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