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)
   Energy	1,178 kJ (282 kcal)
   Carbohydrates	75.03 g
   Sugars	63.35 g
   Dietary fiber	8 g
   Fat	0.39 g
   Protein	2.45 g
   Vitamins
   Vitamin A equiv. beta-carotene lutein zeaxanthin	(0%) 6 μg 75 μg
   Vitamin A	10 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
   Water	20.53 g

Figs vs dates