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Nutritional info of: Dates, medjool
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Figs, dried, uncooked

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Medjool Dates stuffed with Maytag Blue Cheese
Medjool Dates stuffed with Maytag Blue Cheese
Dates, Figs, and Apricots all dried for sale in a market place
Dates, Figs, and Apricots all dried for sale in a market place
 
Official USDA name:"Dates, medjool"
USDA Record Number:"09421"
SkipThePie link:permalink
Food Group:Fruits and Fruit Juices
Official USDA name:"Figs, dried, uncooked"
USDA Record Number:"09094"
SkipThePie link:permalink
Food Group:Fruits and Fruit Juices

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Dates, medjool vs Figs, dried, uncooked

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

277
Calories from Fat 1
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g~
 
Trans Fat 0g
 

Cholesterol

0mg
~
 

Sodium

1mg
0%
 

Total Carbohydrate

75g
25%
 
Dietary Fiber 7g27%
 
Sugars 66g
 

Protein

2g
 
Vitamin A3% · Vitamin C0%
 
Calcium6% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

249
Calories from Fat 8
 

% Daily Value*

 

Total Fat

1g
1%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

10mg
0%
 

Total Carbohydrate

64g
21%
 
Dietary Fiber 10g39%
 
Sugars 48g
 

Protein

3g
 
Vitamin A0% · Vitamin C0%
 
Calcium16% · Iron11%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Dates, medjool vs Figs, dried, uncooked

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories277 kcal1159 kJ14%
 
from Carbs269.9 kcal1129.23 kJ
 
from Fat1.3 kcal5.25 kJ
 
from Protein6.1 kcal25.45 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories249 kcal1042 kJ12%
 
from Carbs229.9 kcal962.04 kJ
 
from Fat7.8 kcal32.57 kJ
 
from Protein11.1 kcal46.39 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Dates, medjool vs Figs, dried, uncooked

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 149 IU 3%
 
Vitamin B6 0.249 mg 12%
 
Vitamin B12 ~
 
Vitamin B12, Added ~
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K 2.7 mcg 3%
 
Thiamin 0.05 mg 3%
 
Riboflavin 0.06 mg 4%
 
Niacin 1.61 mg 8%
 
Pantothenic Acid 0.805 mg 8%
 
Folate 15 mcg 4%
 
Folate, Food 15 mcg 4%
 
Folate, DFE 15 mcg DFE 4%
 
Choline 9.9 mg ~
 
Betaine 0.4 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 10 IU 0%
 
Vitamin B6 0.106 mg 5%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 1.2 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.35 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 15.6 mcg 20%
 
Thiamin 0.085 mg 6%
 
Riboflavin 0.082 mg 5%
 
Niacin 0.619 mg 3%
 
Pantothenic Acid 0.434 mg 4%
 
Folate 9 mcg 2%
 
Folate, Food 9 mcg 2%
 
Folate, DFE 9 mcg DFE 2%
 
Choline 15.8 mg ~
 
Betaine 0.7 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Dates, medjool vs Figs, dried, uncooked

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 64 mg 6%
 
Iron 0.9 mg 5%
 
Magnesium 54 mg 14%
 
Phosphorus 62 mg 6%
 
Potassium 696 mg 15%
 
Sodium 1 mg 0%
 
Zinc 0.44 mg 3%
 
Copper 0.362 mg 18%
 
Manganese 0.296 mg 15%
 
Selenium ~
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 162 mg 16%
 
Iron 2.03 mg 11%
 
Magnesium 68 mg 17%
 
Phosphorus 67 mg 7%
 
Potassium 680 mg 14%
 
Sodium 10 mg 0%
 
Zinc 0.55 mg 4%
 
Copper 0.287 mg 14%
 
Manganese 0.51 mg 26%
 
Selenium 0.6 mcg 1%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Dates, medjool vs Figs, dried, uncooked

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein1.81g4%
 

Essential Aminos

 
Histidine0.029 g4%
 
Isoleucine0.045 g3%
 
Leucine0.082 g3%
 
Lysine0.054 g3%
 
Methionine0.017 g
 
Phenylalanine0.048 g
 
Threonine0.042 g4%
 
Tryptophan0.007 g2%
 
Valine0.066 g4%
 

Non-essential Aminos

 
Arginine0.06 g
 
Alanine0.078 g
 
Aspartate0.22 g
 
Cystine0.046 g
 
Glutamate0.265 g
 
Glycine0.09 g
 
Hydroxyproline
 
Proline0.111 g
 
Serine0.062 g
 
Tyrosine0.016 g
 
Methionine + Cystine† 0.063 g 6
 
Phenylalanine + Tyrosine† 0.064 g 6
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein3.3g7%
 

Essential Aminos

 
Histidine0.037 g5%
 
Isoleucine0.089 g6%
 
Leucine0.128 g5%
 
Lysine0.088 g4%
 
Methionine0.034 g
 
Phenylalanine0.076 g
 
Threonine0.085 g8%
 
Tryptophan0.02 g7%
 
Valine0.122 g7%
 

Non-essential Aminos

 
Arginine0.077 g
 
Alanine0.134 g
 
Aspartate0.645 g
 
Cystine0.036 g
 
Glutamate0.295 g
 
Glycine0.108 g
 
Hydroxyproline
 
Proline0.61 g
 
Serine0.128 g
 
Tyrosine0.041 g
 
Methionine + Cystine† 0.07 g 7
 
Phenylalanine + Tyrosine† 0.117 g 11
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Dates, medjool vs Figs, dried, uncooked

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates74.97g25%
 
Dietary Fiber6.7g27%
 
Starch~
 
Sugars66.47g
 
Sucrose0.53g
 
Glucose33.68g
 
Fructose31.95g
 
Lactose0g
 
Maltose0.3g
 
Galactose0g
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates63.87g21%
 
Dietary Fiber9.8g39%
 
Starch5.07g
 
Sugars47.92g
 
Sucrose0.07g
 
Glucose24.79g
 
Fructose22.93g
 
Lactose0g
 
Maltose0g
 
Galactose0.13g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Dates, medjool vs Figs, dried, uncooked

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.15g0%
 
Total Omega-3 Fatty Acids0g
 
Total Omega-6 Fatty Acids0g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

~
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]~
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]~
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

~
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]~
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

~
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]~
 
Linolenic Acid   [Octadecatrienoic Acid]~
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.93g1%
 
Total Omega-3 Fatty Acids0g
 
Total Omega-6 Fatty Acids0.345g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.144g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.006g
 
Palmitic Acid   [Hexadecanoic Acid]0.11g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.029g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.159g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.158g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.001g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.345g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.345g
 
Linolenic Acid   [Octadecatrienoic Acid]0g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Dates, medjool vs Figs, dried, uncooked

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol~
 
Water21.32g
 
Ash1.74g
 
Caffeine~
 
Theobromine~
 
Cholesterol~
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water30.05g
 
Ash1.86g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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