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Sunday, October 08, 2017

Dates

Dates provide a wide range of essential nutrients, and are a very good source of dietary potassium. The sugar content of ripe dates is about 80%; the remainder consists of protein, fiber, and trace elements including boron, cobalt, copper, fluorine, magnesium, manganese, selenium, and zinc.
  1. Nutritional value per 100 g (3.5 oz)
    Energy1,178 kJ (282 kcal)
    Carbohydrates
    75.03 g
    Sugars63.35 g
    Dietary fiber8 g
    Fat
    0.39 g
    Protein
    2.45 g
    Vitamins
    Vitamin A equiv.
    beta-carotene
    lutein zeaxanthin
    (0%)
    6 μg
    75 μg
    Vitamin A10 IU
    Thiamine (B1)
    (5%)
    0.052 mg
    Riboflavin (B2)
    (6%)
    0.066 mg
    Niacin (B3)
    (8%)
    1.274 mg
    Pantothenic acid (B5)
    (12%)
    0.589 mg
    Vitamin B6
    (13%)
    0.165 mg
    Folate (B9)
    (5%)
    19 μg
    Vitamin C
    (0%)
    0.4 mg
    Vitamin E
    (0%)
    0.05 mg
    Vitamin K
    (3%)
    2.7 μg
    Trace metals
    Calcium
    (4%)
    39 mg
    Iron
    (8%)
    1.02 mg
    Magnesium
    (12%)
    43 mg
    Manganese
    (12%)
    0.262 mg
    Phosphorus
    (9%)
    62 mg
    Potassium
    (14%)
    656 mg
    Sodium
    (0%)
    2 mg
    Zinc
    (3%)
    0.29 mg
    Other constituents
    Water20.53 g

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