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Dates, medjool    300g

             
 
Energy
 
 
Fat
 
Carbs
 
Sugars
Starch
 
Fibers
 
Protein
 
Water
 
Trp
 
Thr
 
Ile
 
Leu
 
Lys
 
Met
 
P+T
 
Val
 
His
 
Cys
 
Ca
 
Cu
F
 
Fe
 
Mg
 
Mn
 
P
 
K
Se
 
Na
 
Zn
 
A
E
D
C
 
B1
 
B2
 
B3
 
B5
 
B6
 
B9
B12
 
Chol
 
K+K
Ω6
Ω3
E+D
Trns
Sat
Detailed nutrient list

Max of 300 g

Aimed for 1/3* daily energy requirement, with a 300g maximum.
*Presuming 3 equal meals a day


Macro Nutrient

Fat

0.45g
0.15% of total weight

Macro Nutrient

Carbs

225g
75.0% of total weight
Total carbs = sugars + starch + fiber

Macro Nutrient

Protein

5.43g
1.80% of total weight

Macro Nutrient

Water

64.0g
21.0% of total weight
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.

Macro Nutrient

Ash

5.22g
1.70% of total weight

Macro Nutrient

Sugars

199g
66.0% of total weight
Non-added sugars = natural sugars!

Macro Nutrient

Fibers

20.1g
6.70% of total weight
Fibers are undigestible carbs, but helps to digest other nutrients.

Unknown

0.34999999999999%

Macro Nutrients

Energy

831 kcal
33.1% of 2514 kcal DRI

Macro Nutrients

Fat

0.45 g
0.586% of 76.8 g RDA
28% of total calories

Macro Nutrients

Carbs

225 g
65.1% of 346 g AI
55% of total calories
Total carbs = sugars + starch + fiber

Macro Nutrients

Sugars

199 g
614% of 32.5 g RDA
5% of total calories
Non-added sugars = natural sugars!

Macro Nutrients

Starch

? g
? % of 275 g deducted
Starches are your main long term energy source

Macro Nutrients

Fibers

20.1 g
52.9% of 38.0 g AI
Fibers are undigestible carbs, but helps to digest other nutrients.

Macro Nutrients

Protein

5.43 g
9.05% of 60.0 g RDA
0.8g per kg body weight

Macro Nutrients

Water

64.0 g
1.73% of 3700 g AI
This includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.

Essential Proteins

Tryptophan

0.021 g
7.00% of 0.3 g RDA
0.004g per kg body weight

Essential Proteins

Threonine

0.126 g
11.2% of 1.13 g RDA
0.02g per kg body weight

Essential Proteins

Isoleucine

0.135 g
9.00% of 1.50 g RDA
0.02g per kg body weight

Essential Proteins

Leucine

0.246 g
8.41% of 2.93 g RDA
0.04g per kg body weight

Essential Proteins

Lysine

0.162 g
7.20% of 2.25 g RDA
0.03g per kg body weight

Essential Proteins

Methionine

0.051 g
6.80% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Phenylalanine

0.144 g

Tyrosine

0.048 g

10.2% of 1.88 g RDA
0.03g per kg body weight

Essential Proteins

Valine

0.198 g
10.2% of 1.95 g RDA
0.03g per kg body weight

Essential Proteins

Histidine

0.087 g
11.6% of 0.75 g RDA
0.01g per kg body weight

Essential Proteins

Cysteine

0.138 g
46.0% of 0.3 g RDA
0.004g per kg body weight

Minerals

Calcium, Ca

192 mg
19.2% of 1000 mg AI

Minerals

Copper, Cu

1.09 mg
121% of 0.9 mg RDA

Minerals

Fluoride, F

? µg
? % of 4000 µg AI

Minerals

Iron, Fe

2.70 mg
33.8% of 8.00 mg RDA
Rarer for vegans

Minerals

Magnesium, Mg

162 mg
38.6% of 420 mg RDA

Minerals

Manganese, Mn

0.888 mg
38.6% of 2.30 mg AI

Minerals

Phosphorus; P

186 mg
26.6% of 700 mg RDA

Minerals

Potassium, K

2088 mg
44.4% of 4700 mg AI

Minerals

Selenium, Se

? µg
? % of 55.0 µg RDA

Minerals

Sodium, Na

3.00 mg
0.2% of 1500 mg AI

Minerals

Zinc, Zn

1.32 mg
12.0% of 11.0 mg RDA
Rarer for vegans

Vitamins

Vit A

21.0 µg
2.33% of 900 µg RDA

Vitamins

Vit E

? mg

Vit E add.

? mg

? % of 15.0 mg RDA

Vitamins

Vit D

0 IU
0% of 600 IU AI
Rarer for vegans

Vitamins

Vit C

0 mg
0% of 90.0 mg RDA

Vitamins

Vit B1

0.15 mg
12.5% of 1.20 mg RDA

Vitamins

Vit B2

0.18 mg
13.8% of 1.30 mg RDA

Vitamins

Vit B3

4.83 mg
30.2% of 16.0 mg RDA

Vitamins

Vit B5

2.42 mg
48.3% of 5.00 mg AI

Vitamins

Vit B6

0.747 mg
57.5% of 1.30 mg RDA

Vitamins

Vit B9

45.0 µg
11.3% of 400 µg RDA

Vitamins

Vit B12

? µg

Vit B12 add.

? µg

? % of 2.40 µg RDA
Rarer for vegans

Vitamins

Choline

29.7 mg
5.40% of 550 mg AI

Vitamins

Vit K1

8.10 µg

Vit K2

? µg

6.75% of 120 µg AI

Essential Omega fatty acids

Ω6 Essential LA

? g
? % of 11.2 g AI
4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

? g
? % of 1.40 g AI
Rarer for vegans

1% of total calories

Essential Omega fatty acids

Ω3 ~Essential EPA

? g

Ω3 ~Essential DHA

? g

? % of 0.25 g AI
Rarer for vegans

Undesired nutrients

Trans Fat

? g
? % of 2.79 g MAX
1% of total calories

Undesired nutrients

Saturated Fat

? g
? % of 14.0 g MAX
5% of total calories