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Full Nutrition Profile

Using default Daily Values from FDA.

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Nutrition Facts

Serving Size

1 cup, chopped (147g)

Amount per serving

Calories

415

% Daily Value *

Total Fat 0.6g

1%

Saturated Fat 0g

0%

Trans Fat 0g

Cholesterol 0mg

0%

Sodium 3mg

0%

Total Carbohydrate 110.3g

40%

Dietary Fiber 11.8g

42%

Total Sugars 93.1g

Protein 3.6g

Vitamin D 0 IU

0%

Calcium 57mg

4%

Iron 1mg

8%

Potassium 964mg

21%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Detailed Nutrient Information

Vitamin C

1%

0.59 mg

Thiamin

6%

0.08 mg

Riboflavin

7%

0.1 mg

Niacin

12%

1.87 mg

Pantothenic Acid

17%

0.87 mg

Vitamin B6

14%

0.24 mg

Folate

27.9 mcg

Folic Acid

0 mcg

Food Folate

27.9 mcg

Fortified Folate

27.9 mcg

Choline

2%

9.26 mg

Betaine

0.59 mg

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

0%

0 mcg

Retinol

0 mcg

Beta Carotene

8.82 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

14.7 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

110 mcg

Vitamin E

0%

0.07 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0.07 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0.01 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0 mcg

Vitamin D2

Vitamin D3

Vitamin D

0%

0 IU

Vitamin K

3%

3.97 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

4%

57.3 mg

Iron

8%

1.5 mg

Magnesium

15%

63.2 mg

Phosphorus

7%

91.1 mg

Potassium

21%

964 mg

Sodium

0%

2.94 mg

Zinc

4%

0.43 mg

Copper

34%

0.3 mg

Manganese

17%

0.39 mg

Selenium

8%

4.41 mcg

Fluoride

Iodine

Fat

1%

0.57 g

Saturated Fat

0%

0.05 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0 g

Lauric Acid

0 g

Tridecylic Acid

Myristic Acid

0 g

Pentadecylic Acid

0 g

Palmitic Acid

0.03 g

Margaric Acid

0 g

Stearic Acid

0.02 g

Arachidic Acid

0 g

Behenic Acid

0 g

Lignoceric Acid

Monounsaturated Fat

0.05 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

0.05 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.03 g

9,12-octadecadienoic Acid

0.02 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

0 g

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

7%

3.6 g

Tryptophan

0.02 g

Threonine

0.06 g

Isoleucine

0.07 g

Leucine

0.12 g

Lysine

0.1 g

Methionine

0.03 g

Cystine

0.1 g

Phenylalanine

0.07 g

Tyrosine

0.02 g

Valine

0.1 g

Arginine

0.2 g

Histidine

0.05 g

Alanine

0.12 g

Aspartic Acid

0.31 g

Glutamic Acid

0.53 g

Glycine

0.15 g

Proline

0.19 g

Serine

0.08 g

Hydroxyproline

Carbohydrates

40%

110 g

Fibre

42%

11.8 g

Soluble Fibre

Insoluble Fibre

Sugar

93.1 g

Added Sugar

Sucrose

35 g

Glucose

29.2 g

Fructose

28.8 g

Lactose

0 g

Maltose

0.18 g

Galactose

0 g

Sugar Alcohols

Starch

Calories

415 kcal

Water

30.2 g

Ash

2.35 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup, chopped (147g)
  • 1 date, pitted (7.1g)

Nutrient Sources

  • Excellent source of Copper
  • Good source of Pantothenic Acid
  • Good source of Magnesium
  • Good source of Potassium
  • Good source of Manganese

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • Low Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: 57%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Date contains 2.5g of protein, which is about the same as 0.4 eggs, 0.1 chicken breasts, or 0.2 cups (48g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 98.5g per 1 cup, chopped

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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