Nutrients in 500 calories of Medjool Dates

Dates, medjool (Phoenix dactylifera).

Weight per 500 Calories

Medjool Dates

181g

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

Macros Ratio

Protein Fat Carbs

98%

500 kcal ▼

Macro Nutrients

Medjool Dates

Energy500 kcal

17.2%

Medjool Dates have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.27 g

0.28%

Medjool Dates have 0.27075812274368 g of Fat per 500 calories, which is 0.28% 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

Carbohydrate135 g

104%

Medjool Dates have 135.32490974729 g of Carbohydrate per 500 calories, which is 104% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars120 g

165%

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

Medjool Dates have 119.98194945848 g of Sugars per 500 calories, which is 165% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose57.8 g

79.7%

≤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 57.761732851986 g of Fructose per 500 calories, which is 79.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose61 g

Medjool Dates have 60.830324909747 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.96 g

Medjool Dates have 0.95667870036101 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12 g

32%

Medjool Dates have 12.093862815884 g of Fiber per 500 calories, which is 32% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.27 g

5.83%

Medjool Dates have 3.2671480144404 g of Protein per 500 calories, which is 5.83% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Medjool Dates

Vitamin A12.6 μg

1.4%

RAE, retinol activity equivalents

Medjool Dates have 12.635379061372 μg of Vitamin A per 500 calories, which is 1.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.09 mg

7.52%

Thiamine

Medjool Dates have 0.090252707581227 mg of Vitamin B1 per 500 calories, which is 7.52% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.33%

Riboflavin

Medjool Dates have 0.10830324909747 mg of Vitamin B2 per 500 calories, which is 8.33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.9 mg

18%

Niacin, nicotinic acid, niacinamide

Medjool Dates have 2.9061371841155 mg of Vitamin B3 per 500 calories, which is 18% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.45 mg

29%

Pantothenic acid

Medjool Dates have 1.4530685920578 mg of Vitamin B5 per 500 calories, which is 29% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg

34.6%

Pyridoxine

Medjool Dates have 0.44945848375451 mg of Vitamin B6 per 500 calories, which is 34.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927 μg

6.77%

Folates and Folic Acid

Medjool Dates have 27.075812274368 μg of Vitamin B9 per 500 calories, which is 6.77% 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 500 calories, 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 500 calories, 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 K4.87 μg

4.06%

Phytomenadione or phylloquinone

Medjool Dates have 4.8736462093863 μg of Vitamin K per 500 calories, which is 4.06% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Medjool Dates

Calcium116 mg

11.6%

Medjool Dates have 115.52346570397 mg of Calcium per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.65 mg

72.6%

Medjool Dates have 0.65342960288809 mg of Copper per 500 calories, which is 72.6% 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

Iron1.62 mg

20.3%

Medjool Dates have 1.6245487364621 mg of Iron per 500 calories, which is 20.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium97 mg

23.2%

Medjool Dates have 97.472924187726 mg of Magnesium per 500 calories, which is 23.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.53 mg

23.2%

Medjool Dates have 0.53429602888087 mg of Manganese per 500 calories, which is 23.2% 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

Phosphorus112 mg

16%

Medjool Dates have 111.91335740072 mg of Phosphorus per 500 calories, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1256 mg

37%

Medjool Dates have 1256.3176895307 mg of Potassium per 500 calories, which is 37% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium1.8 mg

0.12%

Medjool Dates have 1.8050541516245 mg of Sodium per 500 calories, which is 0.12% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.79 mg

7.22%

Medjool Dates have 0.7942238267148 mg of Zinc per 500 calories, which is 7.22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water38.5 g

1.04%

Medjool Dates have 38.483754512635 g of Water per 500 calories, which is 1.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Medjool Dates:

500 calories of Medjool Dates is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
It also has some Vitamin B9 and Vitamin K.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin C and Vitamin D.

Minerals in 500 calories of Medjool Dates:

500 calories 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 500 calories of Medjool Dates:

500 calories of Medjool Dates has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fructose and 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 500 calories of Medjool Dates

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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