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J. & F. HERNADEZ FARMS
CALIFORNIA GROWN MEDJOOL DATES
NUTRITIONAL CONTENT OF EDIBLE
DATES
The sugar content of ripe dates
is about 70%-80%. The
remainder consists of protein, fat and mineral products including
copper, sulphur, iron, magnesium and
fluoric acid. Dates are high in fiber and an excellent source of
potassium. Five dates contain
about 115-230 calories, nearly all from carbohydrates. There is a link between the regular
consumption of dates and a lower risk of heart disease and cancer.
Specifically the Bedouin Arabs eat the fruit regularly and have shown
an extremely low rate of cancer and heart disease. The less sweet dates are known as
bread dates to the Arabs and traditionally were used for everyday
consumption. About 2% of the
date is protein and about 2% is fat. The Medjool
date is a dessert date both in the United States and Arabic
countries.
Approximately three ounces of dates contain the
following:
Calories
……………………........................……………….230
Protein…..................………………………………….
2 grams
Carbohydrates………....…………………………….
62 grams
Fat……………………........................……………….
0 grams
Cholesterol……………………………..…….….
0 milligrams
Sodium………………………………….........….
0 milligrams
Potassium…………………………….……….
570 milligrams
Dietary Fiber
…………………………........………….6
grams
% of USRDA
Protein
……...……………………...…………………….
2%
Vitamin A
......................………………………………….
*
Vitamin C
...............................…………………………….*
Thiamin
………..........................………………………….
2%
Riboflavin……….......................………………………….
6%
Niacin
……….............................……………………….
6%
Calcium
…...…..........................………………………….
4%
Iron ...…
……................................……………………….
4%
Vitamin
E.…………..........................…………………….
*
Vitamin
B6……..................……………………………….*
Folacin
…………...........................……………………….4%
Phosphorus....………....................……………………….
6%
Magnesium…………..................……………………….
10%
Zinc…………....…................................………………….
2%
Copper……………………...........................…………….
4%
Biotin
………………….................................…………….*
Paniothenic
Acid...…………............…………………….
6%
* less than 2% of the USRDA for this nutrient
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