Dates: Nutrient Profile
What is Dates richest in? Below are the vitamins, minerals and amino acids that 100 g of Dates delivers in the highest amounts. Each one links to that nutrient’s own page listing the best foods to get it from.
| Dates: Richest Nutrients (per 100 g) | ||||
|---|---|---|---|---|
| Rank | Nutrient | Per 100 g | %DV / 100g | Purpose |
| Vitamins | ||||
| 1 | Vitamin B5 (Pantothenic Acid) | 0.8 mg | 🟡 16% | Energy metabolism |
| 2 | Vitamin B6 | 0.2 mg | 🟡 15% | Brain & metabolism |
| 3 | Vitamin B3 (Niacin) | 1.6 mg | 🟡 10% | Energy, skin & nerves |
| Minerals | ||||
| 1 | Copper | 0.4 mg | 🟡 40% | Iron use; connective tissue |
| 2 | Potassium | 696 mg | 🟡 15% | Blood pressure & fluid balance |
| 3 | Manganese | 0.3 mg | 🟡 13% | Bone & metabolism |
| 4 | Magnesium | 54 mg | 🟡 13% | Muscle, nerves & energy |