Medjool Dates - Ingredients Descriptions and Photos
From All-Creatures.org Vegan - Vegetarian Recipe Book: How Mary and Frank and Friends Eat

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Ingredients Descriptions and Photos
Medjool Dates

Dates, medjool

Scientific Name: Phoenix dactylifera

NDB No: 09421

Nutrient	Units	Value per 100 grams of edible portion	Number of Data Points	Std. Error	1.00 X 1 date, pitted ------- 24g
Proximates
Water	g	21.32	2	0	5.12
Energy	kcal	277	0	0	66
Energy	kj	1160	0	0	278
Protein	g	1.81	2	0	0.43
Total lipid (fat)	g	0.15	2	0	0.04
Ash	g	1.74	2	0	0.42
Carbohydrate, by difference	g	74.97	0	0	17.99
Fiber, total dietary	g	6.7	2	0	1.6
Sugars, total	g	66.47	2	0	15.95
Sucrose	g	0.53	2	0	0.13
Glucose (dextrose)	g	33.68	2	0	8.08
Fructose	g	31.95	2	0	7.67
Lactose	g	0.00	2	0	0.00
Maltose	g	0.30	2	0	0.07
Galactose	g	0.00	2	0	0.00
Minerals
Calcium, Ca	mg	64	2	0	15
Iron, Fe	mg	0.90	2	0	0.22
Magnesium, Mg	mg	54	2	0	13
Phosphorus, P	mg	62	2	0	15
Potassium, K	mg	696	2	0	167
Sodium, Na	mg	1	2	0	0
Zinc, Zn	mg	0.44	2	0	0.11
Copper, Cu	mg	0.362	2	0	0.087
Manganese, Mn	mg	0.296	2	0	0.071
Vitamins
Vitamin C, total ascorbic acid	mg	0.0	2	0	0.0
Thiamin	mg	0.050	2	0	0.012
Riboflavin	mg	0.060	2	0	0.014
Niacin	mg	1.610	2	0	0.386
Pantothenic acid	mg	0.805	2	0	0.193
Vitamin B-6	mg	0.249	2	0	0.060
Folate, total	mcg	15	1	0	4
Folic acid	mcg	0	0	0	0
Folate, food	mcg	15	1	0	4
Folate, DFE	mcg_DFE	15	0	0	4
Vitamin A, IU	IU	149	2	0	36
Vitamin A, RAE	mcg_RAE	7	2	0	2
Vitamin K (phylloquinone)	mcg	2.7	2	0	0.6
Lipids
Amino acids
Tryptophan	g	0.007	0	0	0.002
Threonine	g	0.042	0	0	0.010
Isoleucine	g	0.045	0	0	0.011
Leucine	g	0.082	0	0	0.020
Lysine	g	0.054	0	0	0.013
Methionine	g	0.017	0	0	0.004
Cystine	g	0.046	0	0	0.011
Phenylalanine	g	0.048	0	0	0.012
Tyrosine	g	0.016	0	0	0.004
Valine	g	0.066	0	0	0.016
Arginine	g	0.060	0	0	0.014
Histidine	g	0.029	0	0	0.007
Alanine	g	0.078	0	0	0.019
Aspartic acid	g	0.220	0	0	0.053
Glutamic acid	g	0.265	0	0	0.064
Glycine	g	0.090	0	0	0.022
Proline	g	0.111	0	0	0.027
Serine	g	0.062	0	0	0.015
Other
Carotene, beta	mcg	89	2	0	21
Carotene, alpha	mcg	0	2	0	0
Cryptoxanthin, beta	mcg	0	2	0	0
Lycopene	mcg	0	2	0	0
Lutein + zeaxanthin	mcg	23	2	0	6

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

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The above recipe is in keeping with God's creation intent (Genesis 1:29-31): 'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food. And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so. God saw all that he had made, and it was very good.' (NIV) Let no animal suffer or die that we may live!