Nutrients in 14 ounces of Prunes

Raw Dehydrated Prunes.

Macros Ratio

Protein Fat Carbs

94%

14 oz ▼

Macro Nutrients

Prunes

Energy1345 kcal

46.4%

Raw Dehydrated Prunes have 1345.46727 kcal of Energy per 14 ounces, which is 46.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.9 g

Raw Dehydrated Prunes have 2.8973189 g of Fat per 14 ounces, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.23 g

0.73%

Raw Dehydrated Prunes have 0.23416687 g of Saturated Fat per 14 ounces, which is 0.73% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.63 g

3.7%

Raw Dehydrated Prunes have 0.63105987 g of Omega 6 per 14 ounces, which is 3.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Dehydrated Prunes 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

Carbohydrate354 g

272%

Raw Dehydrated Prunes have 353.5125951 g of Carbohydrate per 14 ounces, which is 272% 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

Fiber

No information available

Protein14.7 g

26.2%

Raw Dehydrated Prunes have 14.685041 g of Protein per 14 ounces, which is 26.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prunes

Vitamin A349 μg

39%

RAE, retinol activity equivalents

Raw Dehydrated Prunes have 349.26584 μg of Vitamin A per 14 ounces, which is 39% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg

39%

Thiamine

Raw Dehydrated Prunes have 0.46833374 mg of Vitamin B1 per 14 ounces, which is 39% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.65 mg

50.4%

Riboflavin

Raw Dehydrated Prunes have 0.65487345 mg of Vitamin B2 per 14 ounces, which is 50.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312 mg

74.3%

Niacin, nicotinic acid, niacinamide

Raw Dehydrated Prunes have 11.88694535 mg of Vitamin B3 per 14 ounces, which is 74.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.66 mg

33%

Pantothenic acid

Raw Dehydrated Prunes have 1.65901274 mg of Vitamin B5 per 14 ounces, which is 33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.96 mg

227%

Pyridoxine

Raw Dehydrated Prunes have 2.95685285 mg of Vitamin B6 per 14 ounces, which is 227% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B97.94 μg

Folates and Folic Acid

Raw Dehydrated Prunes have 7.93786 μg of Vitamin B9 per 14 ounces, which is 2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Dehydrated Prunes 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 C0 mg

Ascorbic acid

Raw Dehydrated Prunes have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Dehydrated Prunes 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

Prunes

Calcium286 mg

28.6%

Raw Dehydrated Prunes have 285.76296 mg of Calcium per 14 ounces, which is 28.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.43 mg

269%

Raw Dehydrated Prunes have 2.42501623 mg of Copper per 14 ounces, which is 269% 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

Iron14 mg

175%

Raw Dehydrated Prunes have 13.9706336 mg of Iron per 14 ounces, which is 175% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium254 mg

60.5%

Raw Dehydrated Prunes have 254.01152 mg of Magnesium per 14 ounces, which is 60.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.24 mg

54%

Raw Dehydrated Prunes have 1.23830616 mg of Manganese per 14 ounces, which is 54% 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

Phosphorus445 mg

63.5%

Raw Dehydrated Prunes have 444.52016 mg of Phosphorus per 14 ounces, which is 63.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4199 mg

124%

Raw Dehydrated Prunes have 4199.12794 mg of Potassium per 14 ounces, which is 124% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium20 mg

1.32%

Raw Dehydrated Prunes have 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.98 mg

27%

Raw Dehydrated Prunes have 2.9766975 mg of Zinc per 14 ounces, which is 27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water16 g

0.43%

Raw Dehydrated Prunes have 15.87572 g of Water per 14 ounces, which is 0.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Dehydrated Prunes:

14 ounces of Prunes has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
While 14 ounces of product has trace amounts of Vitamin B9, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Raw Dehydrated Prunes:

14 ounces of Prunes has outstanding amounts of Copper, Iron and Potassium.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Dehydrated Prunes:

14 ounces of Prunes has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw Dehydrated Prunes with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Prunes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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