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Nutrients in 14 ounces of Plums

Raw Plums (Prunus spp.).

Macros Ratio

Protein Fat Carbs
5%
5%
90%
14 oz ▼

Macro Nutrients

Plums
Energy183 kcal
6.3%
Raw Plums have 182.57078 kcal of Energy per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.1 g
1.15%
Raw Plums have 1.1113004 g of Fat per 14 ounces, which is 1.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.067 g
0.21%
Raw Plums have 0.06747181 g of Saturated Fat per 14 ounces, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Plums 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 60.17 g
1.03%
Raw Plums have 0.17463292 g of Omega 6 per 14 ounces, which is 1.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Plums 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
Carbohydrate45.3 g
35%
Raw Plums have 45.3251806 g of Carbohydrate per 14 ounces, which is 35% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars39.4 g
54.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Plums have 39.3717856 g of Sugars per 14 ounces, which is 54.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose12 g
17%
≤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]
Raw Plums have 12.1846151 g of Fructose per 14 ounces, which is 17% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose20 g
%
Raw Plums have 20.1224751 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose6.23 g
%
Raw Plums have 6.2312201 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber5.56 g
14.6%
Raw Plums have 5.556502 g of Fiber per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.78 g
4.96%
Raw Plums have 2.778251 g of Protein per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Plums
Vitamin A67.5 μg
7.5%
RAE, retinol activity equivalents
Raw Plums have 67.47181 μg of Vitamin A per 14 ounces, which is 7.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg
9.26%
Thiamine
Raw Plums have 0.11113004 mg of Vitamin B1 per 14 ounces, which is 9.26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg
7.94%
Riboflavin
Raw Plums have 0.10319218 mg of Vitamin B2 per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.66 mg
10.3%
Niacin, nicotinic acid, niacinamide
Raw Plums have 1.65504381 mg of Vitamin B3 per 14 ounces, which is 10.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.54 mg
10.7%
Pantothenic acid
Raw Plums have 0.53580555 mg of Vitamin B5 per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg
8.85%
Pyridoxine
Raw Plums have 0.11509897 mg of Vitamin B6 per 14 ounces, which is 8.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B920 μg
4.96%
Folates and Folic Acid
Raw Plums have 19.84465 μg of Vitamin B9 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Plums 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 C37.7 mg
42%
Ascorbic acid
Raw Plums have 37.704835 mg of Vitamin C per 14 ounces, which is 42% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Plums 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 E1.03 mg
6.88%
Tocopherols and Tocotrienols
Raw Plums have 1.0319218 mg of Vitamin E per 14 ounces, which is 6.88% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K25.4 μg
21%
Phytomenadione or phylloquinone
Raw Plums have 25.401152 μg of Vitamin K per 14 ounces, which is 21% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Plums
Calcium24 mg
2.4%
Raw Plums have 23.81358 mg of Calcium per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.23 mg
25%
Raw Plums have 0.22622901 mg of Copper per 14 ounces, which is 25% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride7.94 μg
0.2%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Plums have 7.93786 μg of Fluoride per 14 ounces, which is 0.2% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron0.67 mg
8.43%
Raw Plums have 0.6747181 mg of Iron per 14 ounces, which is 8.43% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium27.8 mg
6.6%
Raw Plums have 27.78251 mg of Magnesium per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.21 mg
8.97%
Raw Plums have 0.20638436 mg of Manganese per 14 ounces, which is 8.97% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus63.5 mg
9.07%
Raw Plums have 63.50288 mg of Phosphorus per 14 ounces, which is 9.07% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium623 mg
18.3%
Raw Plums have 623.12201 mg of Potassium per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0 μg
0%
Raw Plums 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
Sodium0 mg
0%
Raw Plums have 0 mg of Sodium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.4 mg
3.6%
Raw Plums have 0.396893 mg of Zinc per 14 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water346 g
9.36%
Raw Plums have 346.2097639 g of Water per 14 ounces, which is 9.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Plums:
Minerals in 14 ounces of Raw Plums:
Macronutrients in 14 ounces of Raw Plums:



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