Nutrients in 14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids

Plums, canned, purple, extra heavy syrup pack, solids and liquids.

Macros Ratio

Protein Fat Carbs

98%

14 oz ▼

Macro Nutrients

Plums, canned, purple, extra heavy syrup pack, solids and liquids

Energy401 kcal

14%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 400.86193 kcal of Energy per 14 ounces, which is 14% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.032 g

0.099%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.03175144 g of Saturated Fat per 14 ounces, which is 0.099% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.083 g

0.49%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.08334753 g of Omega 6 per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate104 g

80.3%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 104.4225483 g of Carbohydrate per 14 ounces, which is 80.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber3.97 g

10.4%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 3.96893 g of Fiber per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.43 g

2.55%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 1.4288148 g of Protein per 14 ounces, which is 2.55% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Plums, canned, purple, extra heavy syrup pack, solids and liquids

Vitamin A51.6 μg

5.73%

RAE, retinol activity equivalents

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 51.59609 μg of Vitamin A per 14 ounces, which is 5.73% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.064 mg

5.3%

Thiamine

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.06350288 mg of Vitamin B1 per 14 ounces, which is 5.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.3%

Riboflavin

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.14685041 mg of Vitamin B2 per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.13 mg

7.07%

Niacin, nicotinic acid, niacinamide

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 1.13114505 mg of Vitamin B3 per 14 ounces, which is 7.07% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.29 mg

5.7%

Pantothenic acid

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.28576296 mg of Vitamin B5 per 14 ounces, which is 5.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.24%

Pyridoxine

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.10716111 mg of Vitamin B6 per 14 ounces, which is 8.24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 11.90679 μg of Vitamin B9 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.6 mg

1.76%

Ascorbic acid

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 1.587572 mg of Vitamin C per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Plums, canned, purple, extra heavy syrup pack, solids and liquids

Calcium35.7 mg

3.57%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 35.72037 mg of Calcium per 14 ounces, which is 3.57% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

16%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.14288148 mg of Copper per 14 ounces, which is 16% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.25 mg

40.7%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 3.2545226 mg of Iron per 14 ounces, which is 40.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 19.84465 mg of Magnesium per 14 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.12 mg

5.35%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.12303683 mg of Manganese per 14 ounces, which is 5.35% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus47.6 mg

6.8%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 47.62716 mg of Phosphorus per 14 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium353 mg

10.4%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 353.23477 mg of Potassium per 14 ounces, which is 10.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium75.4 mg

5.03%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 75.40967 mg of Sodium per 14 ounces, which is 5.03% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.28 mg

2.53%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 0.2778251 mg of Zinc per 14 ounces, which is 2.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water290 g

7.83%

Plums, canned, purple, extra heavy syrup pack, solids and liquids have 289.73189 g of Water per 14 ounces, which is 7.83% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids:

14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids has a good amount of Vitamin B2, Vitamin B3 and Vitamin B6.
It has some Vitamin A, Vitamin B1, Vitamin B5 and Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids:

14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids is an excellent source of Iron.
It has a good amount of Copper and Potassium.
It also has some Calcium, Magnesium, Manganese, Phosphorus, Sodium and Zinc.

Macronutrients in 14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids:

14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids has outstanding amounts of Carbohydrate.
It has a good amount of Fiber.
It also has some Protein.
It has no Fat, Saturated Fat and Omega 6.

Compare Plums, canned, purple, extra heavy syrup pack, solids and liquids with:

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Food Info

Nutrients in 14 ounces of Plums, canned, purple, extra heavy syrup pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Plums, canned, purple, extra heavy syrup pack, solids and liquids with: