Date

"Dates May Help Improve Your Digestive Health"

Dates are high in fiber, which may help prevent constipation and improve your digestive health. Not only that, dates are also high in potassium and a source of copper (1,2).
 
Unlike other fruits, dates can be consumed at every stage of maturity: the Kimri stage (the fruit is young, green and has a hard texture), the Khalal or Bisr stage (maximum size and weight, yellow, purplish-pink, red or yellow-scarlet color, and firm texture), the Rutab stage (soft texture, less astringent, sweeter and darker color), and the Tamer stage (highest sweetness and lowest astringency, dark brown color and soft texture)
(3).
References:
1.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
2.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.
3.Hui, Y. H. (2006). Handbook of fruits and fruit processing. John Wiley & Sons.

 
Nutrient Units Value per 100gr Value per 28gr, 1 oz (1 handful)
Proximates      
Water g 20.53 5.75
Energy kcal 282 79
Energy kJ 1178 330
Nutrient Units Value per 100gr Value per 28gr, 1 oz (1 handful)
Proximates      
Water g 20.53 5.75
Energy kcal 282 79
Energy kJ 1178 330
Protein g 2.45 0.69
Total lipid (fat) g 0.39 0.11
Ash g 1.60 0.45
Carbohydrate, by difference g 75.03 21.01
Fiber, total dietary g 8.0 2.2
Sugars, total g 63.35 17.74
Sucrose g 23.84 6.68
Glucose (dextrose) g 19.87 5.56
Fructose g 19.56 5.48
Lactose g 0.00 0.00
Maltose g 0.12 0.03
Galactose g 0.00 0.00
Minerals      
Calcium, Ca mg 39 11
Iron, Fe mg 1.02 0.29
Magnesium, Mg mg 43 12
Phosphorus, P mg 62 17
Potassium, K mg 656 184
Sodium, Na mg 2 1
Zinc, Zn mg 0.29 0.08
Copper, Cu mg 0.206 0.058
Manganese, Mn mg 0.262 0.073
Selenium, Se µg 3.0 0.8
Vitamins      
Tocopherol, gamma mg 0.05 0.01
Tocopherol, delta mg 0.00 0.00
Vitamin D (D2 + D3) µg 0.00 0.00
Vitamin D IU 0.00 0.00
Vitamin K (phylloquinone) µg 2.7 0.8
Vitamin E (alpha-tocopherol) mg 0.05 0.01
Vitamin E, added mg 0.00 0.00
Tocopherol, beta mg 0.00 0.00
Vitamin A, IU IU 10 3
Lycopene µg 0.00 0.00
Lutein + zeaxanthin µg 75 21
Carotene, alpha µg 0.00 0.00
Cryptoxanthin, beta µg 0.00 0.00
Carotene, beta µg 6 2
Vitamin B-12, added µg 0.00 0.00
Vitamin A, RAE µg 0.00 0.00
Retinol µg 0.00 0.00
Betaine mg 0.4 0.1
Vitamin B-12 µg 0.00 0.00
Folate, food µg 19 5
Folate, DFE µg 19 5
Choline, total mg 6.3 1.8
Vitamin B-6 mg 0.165 0.046
Folate, total µg 19 5
Folic acid µg 0.00 0.00
Niacin mg 1.274 0.357
Pantothenic acid mg 0.589 0.165
Thiamin mg 0.052 0.015
Riboflavin mg 0.066 0.018
Vitamin C, total ascorbic acid mg 0.4 0.1
Lipids      
20:5 n-3 (EPA) g 0.000 0.000
22:5 n-3 (DPA) g 0.000 0.000
22:6 n-3 (DHA) g 0.000 0.000
Cholesterol mg 0.0 0.0
Fatty acids, total saturated g 0.032 0.009
4:0 g 0.000 0.000
6:0 g 0.000 0.000
8:0 g 0.001 0.000
10:0 g 0.001 0.000
12:0 g 0.001 0.000
14:0 g 0.001 0.000
15:0 g 0.000 0.000
17:0 g 0.001 0.000
16:0 g 0.017 0.005
18:0 g 0.011 0.003
20:0 g 0.000 0.000
22:0 g 0.000 0.000
Fatty acids, total monounsaturated g 0.036 0.010
14:1 g 0.000 0.000
15:1 g 0.000 0.000
16:1 undifferentiate g 0.010 0.000
17:1 g 0.000 0.000
18:1 undifferentiated g 0.035 0.010
20:1 g 0.000 0.000
22:1 undifferentiated g 0.000 0.000
Fatty acids, total polyunsaturated g 0.019 0.005
18:2 undifferentiated g 0.016 0.004
18:3 undifferentiated g 0.003 0.001
18:3 n-6 c,c,c g 0.000 0.000
18:4 g 0.000 0.000
20:2 n-6 c,c g 0.000 0.000
20:3 undifferentiated g 0.000 0.000
20:4 undifferentiated g 0.000 0.000
Amino Acids      
Tryptophan g 0.012 0.003
Threonine g 0.043 0.012
Isoleucine g 0.049 0.014
Leucine g 0.084 0.024
Lysine g 0.066 0.018
Methionine g 0.022 0.006
Cystine g 0.067 0.019
Phenylalanine g 0.050 0.014
Tyrosine g 0.015 0.004
Valine g 0.071 0.020
Arginine g 0.136 0.038
Histidine g 0.032 0.009
Alanine g 0.083 0.023
Aspartic acid g 0.213 0.060
Glutamic acid g 0.359 0.101
Glycine g 0.101 0.028
Proline g 0.130 0.036
Serine g 0.057 0.016
Others      
Caffeine mg 0.0 0.0
Theobromine mg 0.0 0.0
Alcohol, ethyl g 0.0 0.0
Source: National Nutrient Database for Standard Reference Legacy Release April, 2018, NDB No: 09087, g = gram mg = milligram mcg = microgram IU = International Unit
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