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

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

Macros Ratio

Protein Fat Carbs

97%

14 oz ▼

Macro Nutrients

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

Energy353 kcal

12%

Plums, canned, purple, heavy syrup pack, solids and liquids have 353.23477 kcal of Energy per 14 ounces, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Plums, canned, purple, 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, 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 30 g

Plums, canned, purple, heavy syrup pack, solids and liquids have 0 g of Omega 3 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.087 g

0.51%

Plums, canned, purple, heavy syrup pack, solids and liquids have 0.08731646 g of Omega 6 per 14 ounces, which is 0.51% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Plums, canned, purple, 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

Carbohydrate92 g

71%

Plums, canned, purple, heavy syrup pack, solids and liquids have 92.2379332 g of Carbohydrate per 14 ounces, which is 71% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars88.5 g

122%

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

Plums, canned, purple, heavy syrup pack, solids and liquids have 88.5468283 g of Sugars per 14 ounces, which is 122% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber3.57 g

9.4%

Plums, canned, purple, heavy syrup pack, solids and liquids have 3.572037 g of Fiber per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.43 g

2.55%

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

Vitamin A51.6 μg

5.73%

RAE, retinol activity equivalents

Plums, canned, purple, 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, 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

11.6%

Riboflavin

Plums, canned, purple, heavy syrup pack, solids and liquids have 0.15081934 mg of Vitamin B2 per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.15 mg

7.2%

Niacin, nicotinic acid, niacinamide

Plums, canned, purple, heavy syrup pack, solids and liquids have 1.15495863 mg of Vitamin B3 per 14 ounces, which is 7.2% 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, 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, 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, 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, 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, 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, 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 E0.71 mg

4.76%

Tocopherols and Tocotrienols

Plums, canned, purple, heavy syrup pack, solids and liquids have 0.7144074 mg of Vitamin E per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17 μg

14.2%

Phytomenadione or phylloquinone

Plums, canned, purple, heavy syrup pack, solids and liquids have 17.066399 μg of Vitamin K per 14 ounces, which is 14.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium35.7 mg

3.57%

Plums, canned, purple, 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

Copper0.15 mg

16.3%

Plums, canned, purple, heavy syrup pack, solids and liquids have 0.14685041 mg of Copper per 14 ounces, which is 16.3% 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

Iron3.33 mg

41.7%

Plums, canned, purple, heavy syrup pack, solids and liquids have 3.3339012 mg of Iron per 14 ounces, which is 41.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Plums, canned, purple, 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, 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

Phosphorus51.6 mg

7.37%

Plums, canned, purple, heavy syrup pack, solids and liquids have 51.59609 mg of Phosphorus per 14 ounces, which is 7.37% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium361 mg

10.6%

Plums, canned, purple, heavy syrup pack, solids and liquids have 361.17263 mg of Potassium per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Plums, canned, purple, heavy syrup pack, solids and liquids have 0 μg of Selenium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium75.4 mg

5.03%

Plums, canned, purple, 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, 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

Water302 g

8.16%

Plums, canned, purple, heavy syrup pack, solids and liquids have 301.8768158 g of Water per 14 ounces, which is 8.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

14 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids has a good amount of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin K.
It has some Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E.
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, heavy syrup pack, solids and liquids:

14 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids is an excellent source of Iron.
It has a good amount of Copper, Phosphorus and Potassium.
It also has some Calcium, Magnesium, Manganese, Sodium and Zinc.
It has no Selenium.

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

14 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate.
It also has a good amount of Fiber.
This fruit has some Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.

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

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Food Info

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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