Date
Description
The date is the fleshy fruit of the date palm. This fruit is especially high in calories and potassium, and supplies a moderate amount of iron and copper.
Available throughout the year, with peak supplies October through December.
Caloric Content
| 1 | |
| Calories: | 228 |
| Protein: | 1.63 gm |
| Carbohydrates: | 61 gm |
| Fiber: | 1.83 gm |
| Total fats: | .37 gm |
| Saturated fats: | - gm |
| Unsaturated fats: | - gm |
| Cholesterol: | 0 mg |
1. 10 dates, 83 grams
Vitamin Content
| 1 | USRDA | |
| Vitamin A: | 42 | 5000 IU |
| Thiamine: | .075 | 1.7 mg |
| Vitamin B-2: | .083 | 1.7 mg |
| Vitamin B-6: | .159 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | 1.82 | 20 mg |
| Pantothenic Acid: | .647 | 10 mg |
| Folic acid: | 10.4 | 400 mcg |
| Vitamin C: | 0 | 60 mg |
| Vitamin E: | - | 30 IU |
1. 10 dates, 83 grams
Mineral Content
| 1 | USRDA | |
| Calcium: | 27 | 1000 mg |
| Copper: | .239 | 2 mg |
| Iron: | .96 | 18 mg |
| Magnesium: | 29 | 400 mg |
| Manganese: | .247 | n/a mg |
| Phosphorus: | 33 | 1000 mg |
| Potassium: | 541 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 2 | n/a mg |
| Zinc: | .24 | 15 mg |
1. 10 dates, 83 grams
Amino Acid Content
| 1 | |
| Tryptophan: | .042 gm |
| Threonine: | .043 gm |
| Isoleucine: | .039 gm |
| Leucine: | .073 gm |
| Lysine: | .05 gm |
| Methionine: | .018 gm |
| Cysteine: | .037 gm |
| Phenylalanine: | .046 gm |
| Tyrosine: | .025 gm |
| Valine: | .055 gm |
| Arginine: | .055 gm |
| Histidine: | .025 gm |
| Alanine: | .083 gm |
| Aspartic acid: | .105 gm |
| Glutamic acid: | .177 gm |
| Glycine: | .079 gm |
| Proline: | .088 gm |
| Serine: | .055 gm |
1. 10 dates, 83 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
Rosenthal, S. Fresh Food. E. P. Dutton: New York. 1978.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
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