Dates are an excellent source of fiber (8 g per 3 1/2-oz); the B vitamins niacin, B6, riboflavin, thiamine, and pantothenic acid; and the minerals copper, potassium, manganese, magnesium, iron, and phosphorus. In addition, they are a good source of folic acid and the trace minerals, zinc and selenium. For each ounce, dates provide 260 percent more potassium than oranges and 64 percent more potassium than bananas -- but they also contain 60 percent more calories than either of these fruits.
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