Nutrients in 1 kilogram of Plums

Raw Plums (Prunus spp.).

Macros Ratio

Protein Fat Carbs

90%

1 kg ▼

Macro Nutrients

Plums

Energy460 kcal

16%

Raw Plums have 460 kcal of Energy per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.8 g

2.9%

Raw Plums have 2.8 g of Fat per 1 kilogram, which is 2.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.53%

Raw Plums have 0.17 g of Saturated Fat per 1 kilogram, which is 0.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Plums have 0 g of Omega 3 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.44 g

2.6%

Raw Plums have 0.44 g of Omega 6 per 1 kilogram, which is 2.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Plums have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate114 g

88%

Raw Plums have 114.2 g of Carbohydrate per 1 kilogram, which is 88% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars99 g

137%

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

Raw Plums have 99.2 g of Sugars per 1 kilogram, which is 137% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose30.7 g

42.3%

≤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 30.7 g of Fructose per 1 kilogram, which is 42.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose50.7 g

Raw Plums have 50.7 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose15.7 g

Raw Plums have 15.7 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14 g

37%

Raw Plums have 14 g of Fiber per 1 kilogram, which is 37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7 g

12.5%

Raw Plums have 7 g of Protein per 1 kilogram, which is 12.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Plums

Vitamin A170 μg

19%

RAE, retinol activity equivalents

Raw Plums have 170 μg of Vitamin A per 1 kilogram, which is 19% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23.3%

Thiamine

Raw Plums have 0.28 mg of Vitamin B1 per 1 kilogram, which is 23.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Raw Plums have 0.26 mg of Vitamin B2 per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.17 mg

26%

Niacin, nicotinic acid, niacinamide

Raw Plums have 4.17 mg of Vitamin B3 per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.35 mg

27%

Pantothenic acid

Raw Plums have 1.35 mg of Vitamin B5 per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22.3%

Pyridoxine

Raw Plums have 0.29 mg of Vitamin B6 per 1 kilogram, which is 22.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B950 μg

12.5%

Folates and Folic Acid

Raw Plums have 50 μg of Vitamin B9 per 1 kilogram, which is 12.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Plums have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C95 mg

106%

Ascorbic acid

Raw Plums have 95 mg of Vitamin C per 1 kilogram, which is 106% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Plums have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.6 mg

17.3%

Tocopherols and Tocotrienols

Raw Plums have 2.6 mg of Vitamin E per 1 kilogram, which is 17.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K64 μg

53.3%

Phytomenadione or phylloquinone

Raw Plums have 64 μg of Vitamin K per 1 kilogram, which is 53.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Plums

Calcium60 mg

Raw Plums have 60 mg of Calcium per 1 kilogram, which is 6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.3%

Raw Plums have 0.57 mg of Copper per 1 kilogram, which is 63.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride20 μg

0.5%

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

Raw Plums have 20 μg of Fluoride per 1 kilogram, which is 0.5% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.7 mg

21.3%

Raw Plums have 1.7 mg of Iron per 1 kilogram, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium70 mg

16.7%

Raw Plums have 70 mg of Magnesium per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.52 mg

22.6%

Raw Plums have 0.52 mg of Manganese per 1 kilogram, which is 22.6% 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

Phosphorus160 mg

23%

Raw Plums have 160 mg of Phosphorus per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1570 mg

46%

Raw Plums have 1570 mg of Potassium per 1 kilogram, which is 46% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Raw Plums have 0 μg of Selenium per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Raw Plums have 0 mg of Sodium per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1 mg

9.1%

Raw Plums have 1 mg of Zinc per 1 kilogram, which is 9.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water872 g

23.6%

Raw Plums have 872.3 g of Water per 1 kilogram, which is 23.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Plums:

1 kilogram of Plums has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K.
It also has a good amount of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Plums:

1 kilogram of Plums is an excellent source of Copper, Iron, Manganese, Phosphorus and Potassium.
It has a good amount of Magnesium and Zinc.
It also has some Calcium.
It has no Fluoride, Selenium and Sodium.

Macronutrients in 1 kilogram of Raw Plums:

1 kilogram of Plums has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fructose and Fiber.
It also has a good amount of Protein.
This fruit has some Fat and Omega 6.
It has no Saturated Fat, Omega 3, Glucose and Sucrose.

Compare Raw Plums with:

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

Food Info

Nutrients in 1 kilogram of Plums

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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