Nutritional value of dates

[sharifa]

Nutritional value of dates

We take dates to break our fast during ramadan. It is rich in natural fibers, dates also comprise of a lot of other nutrients, like oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, magnesium, etc. In fact, it is said that one date is a minimum of a balanced and healthy diet. In the following lines, we have listed the various health and nutrition benefits of eating dates.
 
Nutritional Value of Dates

Given below is the amount of nutrients in 100 gm of dates:
•   Sodium - 2 mg
•   Total Carbohydrates - 75 gm
•   Dietary Fiber - 8 gm
•   Sugars - 63 gm
•   Protein - 2 gm
•   Vitamin - A 10 IU
•   Vitamin C - 0.4 mg
•   Vitamin E - 0.05 mg
•   Vitamin K - 2.7 mcg
•   Thiamin - 0.052 mg
•   Riboflavin - 0.066 mg
•   Niacin - 1.274 mg
•   Vitamin B6 - 0.165 mg
•   Vitamin B12 - 0 mcg
•   Folate - 19 mcg
•   Pantothenic Acid - 0.589 mcg
•   Calcium - 39 mg
•   Iron - 1.02 mg
•   Magnesium - 43 mg
•   Phosphorus - 62 mg
•   Potassium - 656 mg
•   Sodium - 2 mg
•   Zinc - 0.29 mg
•   Copper - 0.206 mg
•   Manganese - 0.262 mg
•   Selenium - 3 mcg
•   Total Fat - 0.39 mg
•   Saturated Fat - 0.032 mg
•   Monounsaturated Fat - 0.036 mg
•   Polyunsaturated Fat - 0.019 mg

Ref: http://lifestyle.iloveindia.com/lounge/benefits-of-dates-1962.html

[rumman]

Dates really a good food with various nutrients. But we have to check it before eating. Because most of the dates are found with formalin mixing, that is very harmful for human body.

[sethy]

Date is very tasty and full of various nutrients. Its nice to see.

[goon]

During ramadan, u should include at least 1 date in ur diet to get energy and minimize the loss of potasium