Food Nutrition Facts: Dates, medjool

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Food Description:
(fdcid: 168191)
 Dates, medjool
Scientific Name: Phoenix dactylifera
Food Category: Fruits and Fruit Juices
Food Portion    
Daily Value Age Group    
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Nutrition Facts
1 servings per container
Serving Size gram (100g)
Amount per serving
Calories 		277
% Daily Value*
Total Fat 0.15g 0.2%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 74.97g 27.3%
Dietary Fiber 6.7g 23.9%
Total Sugars 66.47g
Includes 0g Added Sugars 0%
Protein 1.81g 3.6%
Vitamin D 0mcg 0%
Calcium 64mg 4.9%
Iron 0.9mg 5%
Potassium 696mg 14.8%
Vitamin A 7 mcg 0.8%
Vitamin C 0mg 0%
Thiamin 0.05mg 4.2%
Riboflavin 0.06mg 4.6%
Niacin 1.61mg 10.1%
Vitamin B6 0.25mg 14.6%
Folate 15mcg DFE 3.8%
Phosphorus 62mg 5%
Magnesium 54mg 12.9%
Zinc 0.44mg 4%
Choline 9.9mg 1.8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
 

Nutrition Highlights
1 Nutrient amount is in 100 gram food
2 Use FDA 2000 calorie diet as Daily Value reference
Calories & Sources
(Calculated1: 308 kcal, Reported: 277 kcal)
Nutrient Gram Calories Percent Rec%2
Carbohydrate 74.97 299.88 97.2% 45-65%
Protein 1.81 7.24 2.3% 10-35%
Total Fat 0.15 1.35 0.4% 20-35%
1 Calories Calculation General Formula:
carbohydrate x 4 + protein x 4 + fat x 9
2 Expert recommended calories range from this source

Top Beneficial Nutrients
Nutrient Amount DV%
Fiber, total dietary 6.7 g 23.93%
Potassium, K 696 mg 14.81%

Potential Health Risk Nutrients
Nutrient Amount DV%
Total Sugars 66.47 g 132.94%

Other Top Beneficial Nutrients
Nutrient Amount DV%
Copper, Cu 0.362 mg 40.22%
Pantothenic acid (Vitamin B5) 0.805 mg 16.10%
Vitamin B6 0.249 mg 14.65%
Manganese, Mn 0.296 mg 12.87%
Magnesium, Mg 54 mg 12.86%
Niacin (Vitamin B3) 1.61 mg 10.06%


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Food Nutrition Detail
Macronutrients (Proximates) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Water 21.32 g
Energy 277 kcal 13.85% 2,000 kcal
Energy 1160 kJ
Protein 1.81 g 3.62% 50 g
Total lipid (fat) 0.15 g 0.19% 78 g
Ash 1.74 g

Minerals Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Calcium, Ca 64 mg 4.92% 1,300 mg
Iron, Fe 0.9 mg 5.00% 18 mg
Magnesium, Mg 54 mg 12.86% 420 mg
Phosphorus, P 62 mg 4.96% 1,250 mg
Potassium, K 696 mg 14.81% 4,700 mg
Sodium, Na 1 mg 0.04% 2,300 mg
Zinc, Zn 0.44 mg 4.00% 11 mg
Copper, Cu 0.362 mg 40.22% 0.9 mg
Manganese, Mn 0.296 mg 12.87% 2.3 mg

Vitamins and Other Components Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Vitamin C, total ascorbic acid 0 mg 0.00% 90 mg
Thiamin (Vitamin B1) 0.05 mg 4.17% 1.2 mg
Riboflavin (Vitamin B2) 0.06 mg 4.62% 1.3 mg
Niacin (Vitamin B3) 1.61 mg 10.06% 16 mg
Pantothenic acid (Vitamin B5) 0.805 mg 16.10% 5 mg
Vitamin B6 0.249 mg 14.65% 1.7 mg
Folate, total (Vitamin B9) 15 µg 3.75% 400 µg
Folic acid 0 µg
Folate, food 15 µg 3.75% 400 µg
Folate, DFE 15 µg 3.75% 400 µg
Choline, total 9.9 mg 1.80% 550 mg
Betaine 0.4 mg
Vitamin A, RAE 7 µg 0.78% 900 µg
Carotene, beta 89 µg
Carotene, alpha 0 µg
Cryptoxanthin, beta 0 µg
Vitamin A, IU 149 IU 2.98% 5,000 IU
Lycopene 0 µg
Lutein + zeaxanthin 23 µg
Vitamin D (D2 + D3), International Units 0 IU
Vitamin D (D2 + D3) 0 µg 0.00% 20 µg
Vitamin K (phylloquinone) 2.7 µg 2.25% 120 µg
Vitamin K (Dihydrophylloquinone) 0 µg


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Proteins and Amino Acids Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Tryptophan 0.007 g
Threonine 0.042 g
Isoleucine 0.045 g
Leucine 0.082 g
Lysine 0.054 g
Methionine 0.017 g
Cystine 0.046 g
Phenylalanine 0.048 g
Tyrosine 0.016 g
Valine 0.066 g
Arginine 0.06 g
Histidine 0.029 g
Alanine 0.078 g
Aspartic acid 0.22 g
Glutamic acid 0.265 g
Glycine 0.09 g
Proline 0.111 g
Serine 0.062 g

Carbohydrates and Sugar Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Carbohydrate, by difference 74.97 g 27.26% 275 g
Fiber, total dietary 6.7 g 23.93% 28 g
Total Sugars 66.47 g 132.94% 50 g
Sucrose 0.53 g
Glucose 33.68 g
Fructose 31.95 g
Lactose 0 g
Maltose 0.3 g
Galactose 0 g

Fats and Fatty Acids (Lipids) Hide 0 Value Nutrients
Nutrient Name Amount DV% Ref Daily Value
Fatty acids, total trans 0 g



USDA FoodData Central Food nutrition facts is fetched from U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Dietary Reference Intakes The Dietary Reference Intakes data is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
Nutrition Facts Label Nutrition Daily Values on the Nutrition Facts Label is based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
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