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

Plums, canned, purple, water pack, solids and liquids.

Macros Ratio

Protein Fat Carbs

97%

14 oz ▼

Macro Nutrients

Plums, canned, purple, water pack, solids and liquids

Energy163 kcal

5.6%

Plums, canned, purple, water pack, solids and liquids have 162.72613 kcal of Energy per 14 ounces, which is 5.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.04 g

0.041%

Plums, canned, purple, water pack, solids and liquids have 0.0396893 g of Fat per 14 ounces, which is 0.041% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.004 g

0.012%

Plums, canned, purple, water pack, solids and liquids have 0.00396893 g of Saturated Fat per 14 ounces, which is 0.012% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Plums, canned, purple, water 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 60.008 g

0.047%

Plums, canned, purple, water pack, solids and liquids have 0.00793786 g of Omega 6 per 14 ounces, which is 0.047% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Plums, canned, purple, water 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

Carbohydrate43.8 g

33.7%

Plums, canned, purple, water pack, solids and liquids have 43.7772979 g of Carbohydrate per 14 ounces, which is 33.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars40 g

55.3%

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

Plums, canned, purple, water pack, solids and liquids have 40.086193 g of Sugars per 14 ounces, which is 55.3% 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, water 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

Protein1.55 g

2.76%

Plums, canned, purple, water pack, solids and liquids have 1.5478827 g of Protein per 14 ounces, which is 2.76% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Plums, canned, purple, water pack, solids and liquids

Vitamin A183 μg

20.3%

RAE, retinol activity equivalents

Plums, canned, purple, water pack, solids and liquids have 182.57078 μg of Vitamin A per 14 ounces, which is 20.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.083 mg

6.95%

Thiamine

Plums, canned, purple, water pack, solids and liquids have 0.08334753 mg of Vitamin B1 per 14 ounces, which is 6.95% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Plums, canned, purple, water pack, solids and liquids have 0.16272613 mg of Vitamin B2 per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.47 mg

9.18%

Niacin, nicotinic acid, niacinamide

Plums, canned, purple, water pack, solids and liquids have 1.4685041 mg of Vitamin B3 per 14 ounces, which is 9.18% 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, water 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, water 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, water 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, water 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 C10.7 mg

12%

Ascorbic acid

Plums, canned, purple, water pack, solids and liquids have 10.716111 mg of Vitamin C per 14 ounces, which is 12% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Plums, canned, purple, water 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, water 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, water 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, water pack, solids and liquids

Calcium27.8 mg

2.78%

Plums, canned, purple, water pack, solids and liquids have 27.78251 mg of Calcium per 14 ounces, which is 2.78% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.15 mg

17%

Plums, canned, purple, water pack, solids and liquids have 0.15478827 mg of Copper per 14 ounces, which is 17% 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

Iron0.64 mg

7.94%

Plums, canned, purple, water pack, solids and liquids have 0.6350288 mg of Iron per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Plums, canned, purple, water 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

Manganese0.13 mg

5.7%

Plums, canned, purple, water pack, solids and liquids have 0.13097469 mg of Manganese per 14 ounces, which is 5.7% 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, water 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

Potassium500 mg

14.7%

Plums, canned, purple, water pack, solids and liquids have 500.08518 mg of Potassium per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Plums, canned, purple, water 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

Sodium3.97 mg

0.26%

Plums, canned, purple, water pack, solids and liquids have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.32 mg

2.9%

Plums, canned, purple, water pack, solids and liquids have 0.3175144 mg of Zinc per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water351 g

9.48%

Plums, canned, purple, water pack, solids and liquids have 350.6549655 g of Water per 14 ounces, which is 9.48% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

14 ounces of Plums, canned, purple, water pack, solids and liquids is an excellent source of Vitamin A.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K.
It also has some Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Plums, canned, purple, water pack, solids and liquids:

14 ounces of Plums, canned, purple, water pack, solids and liquids has a good amount of Copper, Iron, Phosphorus and Potassium.
It has some Calcium, Magnesium, Manganese and Zinc.
It has no Selenium and Sodium.

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

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

Compare Plums, canned, purple, water pack, solids and liquids with:

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Food Info

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Plums, canned, purple, water pack, solids and liquids with: