Fruit facts: Dates nutrition facts

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Nutrition, Health & Wellness

Date fruit nutrition facts
One of the important facts is that sugars are the most prevalent nutrient in the fruit and are mainly composed of sucrose, fructose and glucose. Instant energy available in this fruit contribute to its nutrition value.
Though proteins occur in small amounts, the amino acid composition is favourable to human needs and nutrition.
Crude fibre in dates fruit, ranges between 2-6% of the flesh and is useful as dietary fibre in human nutrition. Vitamin A, B1, B2 and niacin are available in this fruit in reasonable amounts. Dates are good sources of iron, calcium and potassium. Considerable amounts of copper, magnesium, phosphorus, sulphur and chlorine are present.
Polyphenols as tannins are present to the extent of 3% weight of the dates fruit and add antioxidant nutrition properties to the fruit.
(Facts on nutrition and values are calculated for the edible parts.)

dates
Dates (enlarge)

Fruit facts: Dates nutrition

Nutrients
UnitsValue per
100g
One
cup
chopped
147g
One pitted

Waterg20.5330.181.46
Energykcal28241520
Proteing2.453.600.17
Total lipid (fat)g0.390.570.03
Ashg1.602.350.11
Carbohydrateg75.03110.295.33
Dietary Fiberg8.011.80.6

Fruit facts: Sugars in dates nutrition

Sugars
UnitsValue
per
100g
One
cup
chopped
147g
One pitted

Sugarsg63.3593.124.50
Sucroseg23.8435.041.69
Glucose(Dextrose)g19.8729.211.41
Fructoseg19.5628.751.39
Maltoseg0.120.180.01

Fruit facts: Minerals in dates nutrition

Minerals
UnitsValue per
100g
One cup
chopped
147g
One pitted

Calciummg39573
Ironmg1.021.500.07
Magnesiummg43633
Phosphorusmg62914
Potassiummg65696447
Sodiummg230
Zincmg0.290.430.02
Coppermg0.2060.3030.015
Manganesemg0.2620.3850.019
Seleniummcg3.04.40.2

Fruit facts: Vitamins in dates nutrition

Vitamins nutrition facts
UnitsValue
per 100g
One
cup
chopped
147g
One
pitted

Vitamin Cmg0.40.60.0
Thiaminmg0.0520.0760.004
Riboflavinmg0.0660.0970.005
Niacinmg1.2741.8730.090
Pantothenic acidmg0.5890.8660.042
Vitamin B-6mg0.1650.2430.012
Folatemcg19281
Cholinemg6.39.30.4
Betainemg0.40.60.0
Carotene, betamcg690
Vitamin AIU10151
Lutein + zeaxanthinmcg751105
Vitamin E (alpha-tocopherol)mg0.050.070.00
Vitamin K (phylloquinone)mcg2.74.00.2

Fruit facts: Lipids in dates nutrition

Fatty acids
UnitsValue per
100g
One cup
chopped147g
One pitted

Saturatedg0.0320.0020.00
Monounsaturatedg0.0360.0530.003
Polyunsaturatedg0.0190.0280.001

Fruit facts: Amino acids in dates nutrition

Amino acids
UnitsValue per
100g
One cup
chopped
147g
One pitted

Tryptophang0.0120.0180.001
Threonineg0.0430.0630.003
Isoleucineg0.0490.0720.003
Leucineg0.0840.1230.006
Lysineg0.0660.0970.005
Methionineg0.0220.0320.002
Cystineg0.0670.0980.005
Phenylalanineg0.0500.0740.004
Tyrosineg0.0150.0220.001
Valineg0.0710.1040.005
Arginineg0.1360.2000.010
Histidineg0.0320.0470.002
Alanineg0.0830.1220.006
Aspartic acidg0.2130.3130.015
Glutamic acidg0.3590.5280.025
Glycineg0.1010.1480.007
Prolineg0.1300.1910.009
Serineg0.0570.0840.004



Source: USDA National Nutrient Database (2009)

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