They ate Dates, They Felt and dealt Better and were Healthier

Dates

**NDB No:** 09421
	The scientific name for this fruit: Nutritional Value: Nutritional Value: Dates, medjool Scientific Name: Phoenix dactylifera

Nutrient	Units	1.00 X 1 date, pitted ------- 24g
Proximates
Water	g	5.12
Energy	kcal	66
Energy	kj	278
Protein	g	0.43
Total lipid (fat)	g	0.04
Ash	g	0.42
Carbohydrate, by difference	g	17.99
Fiber, total dietary	g	1.6
Sugars, total	g	15.95
Sucrose	g	0.13
Glucose (dextrose)	g	8.08
Fructose	g	7.67
Lactose	g	0.00
Maltose	g	0.07
Galactose	g	0.00
Minerals
Calcium, Ca	mg	15
Iron, Fe	mg	0.22
Magnesium, Mg	mg	13
Phosphorus, P	mg	15
Potassium, K	mg	167
Sodium, Na	mg	0
Zinc, Zn	mg	0.11
Copper, Cu	mg	0.087
Manganese, Mn	mg	0.071
Vitamins
Vitamin C, total ascorbic acid	mg	0.0
Thiamin	mg	0.012
Riboflavin	mg	0.014
Niacin	mg	0.386
Pantothenic acid	mg	0.193
Vitamin B-6	mg	0.060
Folate, total	mcg	4
Folic acid	mcg	0
Folate, food	mcg	4
Folate, DFE	mcg_DFE	4
Vitamin A, IU	IU	36
Vitamin A, RAE	mcg_RAE	2
Vitamin K (phylloquinone)	mcg	0.6
Lipids
Amino acids
Tryptophan	g	0.002
Threonine	g	0.010
Isoleucine	g	0.011
Leucine	g	0.020
Lysine	g	0.013
Methionine	g	0.004
Cystine	g	0.011
Phenylalanine	g	0.012
Tyrosine	g	0.004
Valine	g	0.016
Arginine	g	0.014
Histidine	g	0.007
Alanine	g	0.019
Aspartic acid	g	0.053
Glutamic acid	g	0.064
Glycine	g	0.022
Proline	g	0.027
Serine	g	0.015
Other
Carotene, beta	mcg	21
Carotene, alpha	mcg	0
Cryptoxanthin, beta	mcg	0
Lycopene	mcg	0
Lutein + zeaxanthin	mcg	6

USDA National Nutrient Database for Standard Reference, Release 17 (2004)

Enviroment:
Physical characteristics:
Flowers:
Propagation:
Pests:
Harvest:
Fruit:
Varieties:

Below is a listing of fruits and vegetables and the vitamins and minerals that they typically contain:

Apples - a good source of boron, cellulose and pectin.
Cherry - A Rich source of calcium, vitamin C, anthocyamins, iron and potassium
Cranberry - Stong antibotic and antiviral elements.
Date - High in Natural aaspirin and boron.
Orange - Contains carotene, terpenes an flavonoids, vitamin C.
Papaya - A rich source of vitamin A and potassium. Long history of usage in helping digestion.
Peach - A Source of boron. Contains powerful antioxidants, vitamin C and beta carotene.
Pineapple - High in bromelain and maganese. Also a good source of vitamin C
Prune (not treated with sulfur) - Hhig in fiber, sorbitol and natural asprin.

Tomato - a rich source of lycopenes. Also high in beta cartoene and vitamin C
Beet - High in folic acid. contains iron, calcium, potassium.
Broccoli - High in beta carotene. High in calcium, iron, vitamin A super source of chromium.
Cabbage - Contains numerous antioxidants. High in calcium and potassium.
Carrot - A super source of beta carotene. High in vitamin A and C as well as pectin, fluorine and potassium.
Kale - A rich source of many antioxidants. High in calcium, iron, vitamin, A and C.
Parsley - High concentrations of antioxidants, including monoterpenes, phthalides, polyacetylenes. Rich source of folic acid, iron, and vitamins A and C.
Spinach - A super source ofantioxidants and rich in fiber. High in potassium, iron, calcium. and vitamin C.
Barley (no guten) - High in phosphorus, iron and vitamin B. Oats (no Guten) - High ion calcuim, iron, potassium and vitamins B1, B2, and B3.

Dates, medjool

Scientific Name: Phoenix dactylifera

USDA National Nutrient Database for Standard Reference, Release 17 (2004)