Dates (Deglet Noor)

💰 Dates are relatively expensive and provide few vitamins for their price, making them less cost-effective than many other foods.

👨‍🔬 Provide moderate amounts of potassium and copper. Also contain some B5, magnesium, iodine, and manganese.

Overall, the micronutrient content is moderate.

🥗 High in calories (282 kcal) with a poor vitamins-to-calories ratio — a lot of energy, but not many nutrients per calorie.

💡 Best viewed as a sweet option rather than an everyday staple.

The main drawback is their high price and calorie density. Compared to candy, they’re not worse in calories but offer more nutrients.