Date fruit nutrition facts

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The important facts is that sugars are the most prevalent nutrient in the dates and are mainly composed of sucrose, fructose and glucose. Instant energy available in this date fruit contribute to its nutrition value.

Dates (Kenta variety)
Dates (Kenta variety)

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.

Date fruit clusters
Date fruit clusters

Vitamin A, B1, B2 and niacin are available in dates in reasonable amounts. Dates are good sources of iron, calcium and potassium. Considerable amounts of copper, magnesium, phosphorus, sulphur and chlorine are present.

Date palm plantation
Date palm plantation

Polyphenols as tannins are present to the extent of 3% weight of the dates fruit and add antioxidant nutrition properties to the fruit. The date nutrient values are calculated for the edible parts.

Fruit facts: Dates nutrition

Nutrients facts Units Value per
100g
One
cup
chopped
147 g
One pitted
Water g 20.53 30.18 1.46
Energy kcal 282 415 20
Protein g 2.45 3.60 0.17
Total lipid (fat) g 0.39 0.57 0.03
Ash g 1.60 2.35 0.11
Carbohydrate g 75.03 110.29 5.33
Dietary Fiber g 8.0 11.8 0.6

Fruit facts: Sugars in dates

Sugars facts Units Value
per
100g
One
cup
chopped
147 g
One pitted
Sugars g 63.35 93.12 4.50
Sucrose g 23.84 35.04 1.69
Glucose(Dextrose) g 19.87 29.21 1.41
Fructose g 19.56 28.75 1.39
Maltose g 0.12 0.18 0.01

Fruit facts: Minerals in dates nutrition

Minerals facts Units Value per
100g
One cup
chopped
147g
One pitted
Calcium mg 39 57 3
Iron mg 1.02 1.50 0.07
Magnesium mg 43 63 3
Phosphorus mg 62 91 4
Potassium mg 656 964 47
Sodium mg 2 3 0
Zinc mg 0.29 0.43 0.02
Copper mg 0.206 0.303 0.015
Manganese mg 0.262 0.385 0.019
Selenium mcg 3.0 4.4 0.2

Fruit facts: Vitamins in dates nutrition

Vitamins nutrition facts Units Value
per 100g
One
cup
chopped
147 g
One
pitted
Vitamin C mg 0.4 0.6 0.0
Thiamin mg 0.052 0.076 0.004
Riboflavin mg 0.066 0.097 0.005
Niacin mg 1.274 1.873 0.090
Pantothenic acid mg 0.589 0.866 0.042
Vitamin B-6 mg 0.165 0.243 0.012
Folate mcg 19 28 1
Choline mg 6.3 9.3 0.4
Betaine mg 0.4 0.6 0.0
Carotene, beta mcg 6 9 0
Vitamin A IU 10 15 1
Lutein + zeaxanthin mcg 75 110 5
Vitamin E (alpha-tocopherol) mg 0.05 0.07 0.00
Vitamin K (phylloquinone) mcg 2.7 4.0 0.2

Fruit facts: Lipids in dates

Fatty acids facts Units Value per
100g
One cup
chopped 147 g
One pitted
Saturated g 0.032 0.002 0.00
Monounsaturated g 0.036 0.053 0.003
Polyunsaturated g 0.019 0.028 0.001

Fruit facts: Amino acids in dates nutrition

Amino acids Units Value per
100g
One cup
chopped
147 g
One pitted
Tryptophan g 0.012 0.018 0.001
Threonine g 0.043 0.063 0.003
Isoleucine g 0.049 0.072 0.003
Leucine g 0.084 0.123 0.006
Lysine g 0.066 0.097 0.005
Methionine g 0.022 0.032 0.002
Cystine g 0.067 0.098 0.005
Phenylalanine g 0.050 0.074 0.004
Tyrosine g 0.015 0.022 0.001
Valine g 0.071 0.104 0.005
Arginine g 0.136 0.200 0.010
Histidine g 0.032 0.047 0.002
Alanine g 0.083 0.122 0.006
Aspartic acid g 0.213 0.313 0.015
Glutamic acid g 0.359 0.528 0.025
Glycine g 0.101 0.148 0.007
Proline g 0.130 0.191 0.009
Serine g 0.057 0.084 0.004

Source: USDA National Nutrient Database (2009)

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Images for date fruit nutrition facts
1.Image source: https://en.wikipedia.org/wiki/File:Dattes_Kenta.JPG
Image author: Madhif
Image license: https://creativecommons.org/licenses/by-sa/3.0/deed.en
2.Image source: https://en.wikipedia.org/wiki/File:Kajur.jpg
Image author: abcdz2000
Image license: https://creativecommons.org/licenses/by-sa/2.0/ as on 01-01-2020
3.Image source: https://en.wikipedia.org/wiki/File:NRCSAZ02021_-_Arizona_(325)(NRCS_Photo_Gallery).jpg
Image author: Photo by Jeff Vanuga, USDA Natural Resources Conservation Service
Image license: Public domain

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