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Nutrients in 300 calories of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Weight per 300 Calories

Medjool Dates
108g

Medjool Dates has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
2%
0%
98%
300 kcal ▼

Macro Nutrients

Medjool Dates
Energy300 kcal
10.3%
Medjool Dates have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.16 g
0.17%
Medjool Dates have 0.16245487364621 g of Fat per 300 calories, which is 0.17% 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
Carbohydrate81 g
62.5%
Medjool Dates have 81.194945848375 g of Carbohydrate per 300 calories, which is 62.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars72 g
99%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Medjool Dates have 71.98916967509 g of Sugars per 300 calories, which is 99% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose34.7 g
48%
≤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 34.657039711191 g of Fructose per 300 calories, which is 48% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose36.5 g
%
Medjool Dates have 36.498194945848 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.57 g
%
Medjool Dates have 0.57400722021661 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber7.26 g
19%
Medjool Dates have 7.2563176895307 g of Fiber per 300 calories, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.96 g
3.5%
Medjool Dates have 1.9602888086643 g of Protein per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medjool Dates
Vitamin A7.6 μg
0.84%
RAE, retinol activity equivalents
Medjool Dates have 7.5812274368231 μg of Vitamin A per 300 calories, which is 0.84% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.054 mg
4.5%
Thiamine
Medjool Dates have 0.054151624548736 mg of Vitamin B1 per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.065 mg
5%
Riboflavin
Medjool Dates have 0.064981949458484 mg of Vitamin B2 per 300 calories, which is 5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.74 mg
11%
Niacin, nicotinic acid, niacinamide
Medjool Dates have 1.7436823104693 mg of Vitamin B3 per 300 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.87 mg
17.4%
Pantothenic acid
Medjool Dates have 0.87184115523466 mg of Vitamin B5 per 300 calories, which is 17.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg
20.7%
Pyridoxine
Medjool Dates have 0.26967509025271 mg of Vitamin B6 per 300 calories, which is 20.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B916.2 μg
4.06%
Folates and Folic Acid
Medjool Dates have 16.245487364621 μg of Vitamin B9 per 300 calories, which is 4.06% 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 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K2.92 μg
2.44%
Phytomenadione or phylloquinone
Medjool Dates have 2.9241877256318 μg of Vitamin K per 300 calories, which is 2.44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medjool Dates
Calcium69.3 mg
6.93%
Medjool Dates have 69.314079422383 mg of Calcium per 300 calories, which is 6.93% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.39 mg
43.6%
Medjool Dates have 0.39205776173285 mg of Copper per 300 calories, which is 43.6% 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
Iron0.97 mg
12%
Medjool Dates have 0.97472924187726 mg of Iron per 300 calories, which is 12% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium58.5 mg
14%
Medjool Dates have 58.483754512635 mg of Magnesium per 300 calories, which is 14% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.32 mg
14%
Medjool Dates have 0.32057761732852 mg of Manganese per 300 calories, which is 14% 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
Phosphorus67 mg
9.6%
Medjool Dates have 67.148014440433 mg of Phosphorus per 300 calories, which is 9.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium754 mg
22%
Medjool Dates have 753.79061371841 mg of Potassium per 300 calories, which is 22% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium1.1 mg
0.072%
Medjool Dates have 1.0830324909747 mg of Sodium per 300 calories, which is 0.072% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.48 mg
4.33%
Medjool Dates have 0.47653429602888 mg of Zinc per 300 calories, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water23 g
0.62%
Medjool Dates have 23.090252707581 g of Water per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Medjool Dates:
Minerals in 300 calories of Medjool Dates:
Macronutrients in 300 calories of Medjool Dates:



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