Nutrients in 7 ounces of Deglet Noor Dates

Dates, deglet noor (Phoenix dactylifera).

Macros Ratio

Protein Fat Carbs

96%

7 oz ▼

Macro Nutrients

Deglet Noor Dates

Energy560 kcal

19.3%

Deglet Noor Dates have 559.61913 kcal of Energy per 7 ounces, which is 19.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.77 g

0.8%

Deglet Noor Dates have 0.77394135 g of Fat per 7 ounces, which is 0.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.064 g

0.2%

Deglet Noor Dates have 0.06350288 g of Saturated Fat per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.006 g

0.37%

Deglet Noor Dates have 0.005953395 g of Omega 3 per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.032 g

0.19%

Deglet Noor Dates have 0.03175144 g of Omega 6 per 7 ounces, which is 0.19% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Deglet Noor Dates have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate149 g

115%

Deglet Noor Dates have 148.89440895 g of Carbohydrate per 7 ounces, which is 115% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars126 g

173%

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

Deglet Noor Dates have 125.71585775 g of Sugars per 7 ounces, which is 173% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose39 g

53.6%

≤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]

Deglet Noor Dates have 38.895514 g of Fructose per 7 ounces, which is 53.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose39.5 g

Deglet Noor Dates have 39.4908535 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose47.2 g

Deglet Noor Dates have 47.230267 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber16 g

41.8%

Deglet Noor Dates have 15.87572 g of Fiber per 7 ounces, which is 41.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.86 g

8.7%

Deglet Noor Dates have 4.86193925 g of Protein per 7 ounces, which is 8.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Deglet Noor Dates

Vitamin A0 μg

RAE, retinol activity equivalents

Deglet Noor Dates have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.6%

Thiamine

Deglet Noor Dates have 0.10319218 mg of Vitamin B1 per 7 ounces, which is 8.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10%

Riboflavin

Deglet Noor Dates have 0.13097469 mg of Vitamin B2 per 7 ounces, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.53 mg

16%

Niacin, nicotinic acid, niacinamide

Deglet Noor Dates have 2.52820841 mg of Vitamin B3 per 7 ounces, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.17 mg

23.4%

Pantothenic acid

Deglet Noor Dates have 1.168849885 mg of Vitamin B5 per 7 ounces, which is 23.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25%

Pyridoxine

Deglet Noor Dates have 0.327436725 mg of Vitamin B6 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B937.7 μg

9.43%

Folates and Folic Acid

Deglet Noor Dates have 37.704835 μg of Vitamin B9 per 7 ounces, which is 9.43% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Deglet Noor Dates have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.79 mg

0.88%

Ascorbic acid

Deglet Noor Dates have 0.793786 mg of Vitamin C per 7 ounces, which is 0.88% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Deglet Noor Dates have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.099 mg

0.66%

Tocopherols and Tocotrienols

Deglet Noor Dates have 0.09922325 mg of Vitamin E per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.36 μg

4.47%

Phytomenadione or phylloquinone

Deglet Noor Dates have 5.3580555 μg of Vitamin K per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Deglet Noor Dates

Calcium77.4 mg

7.74%

Deglet Noor Dates have 77.394135 mg of Calcium per 7 ounces, which is 7.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.4%

Deglet Noor Dates have 0.40879979 mg of Copper per 7 ounces, which is 45.4% 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

Iron2.02 mg

25.3%

Deglet Noor Dates have 2.0241543 mg of Iron per 7 ounces, which is 25.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium85.3 mg

20.3%

Deglet Noor Dates have 85.331995 mg of Magnesium per 7 ounces, which is 20.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

22.6%

Deglet Noor Dates have 0.51992983 mg of Manganese per 7 ounces, which is 22.6% 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

Phosphorus123 mg

17.6%

Deglet Noor Dates have 123.03683 mg of Phosphorus per 7 ounces, which is 17.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1302 mg

38.3%

Deglet Noor Dates have 1301.80904 mg of Potassium per 7 ounces, which is 38.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.95 μg

11%

Deglet Noor Dates have 5.953395 μg of Selenium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Deglet Noor Dates have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.58 mg

5.23%

Deglet Noor Dates have 0.57549485 mg of Zinc per 7 ounces, which is 5.23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water40.7 g

1.1%

Deglet Noor Dates have 40.74106645 g of Water per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Deglet Noor Dates:

7 ounces of Deglet Noor Dates is an excellent source of Vitamin B5 and Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9.
It also has some Vitamin K.
While 7 ounces of product has trace amounts of Vitamin C, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 7 ounces of Deglet Noor Dates:

7 ounces of Deglet Noor Dates is an excellent source of Copper, Iron, Magnesium, Manganese and Potassium.
It has a good amount of Calcium, Phosphorus and Selenium.
It also has some Zinc.
It has no Sodium.

Macronutrients in 7 ounces of Deglet Noor Dates:

7 ounces of Deglet Noor Dates has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fructose and Fiber.
It also has a good amount of Protein.
While 7 ounces of product has trace amounts of Fat, it has no Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Deglet Noor Dates with:

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Food Info

Nutrients in 7 ounces of Deglet Noor Dates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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