Nutrients in 300 calories of Plums, canned, purple, light syrup pack, solids and liquids

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

Weight per 300 Calories

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

476g

Plums, canned, purple, light syrup pack, solids and liquids has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

97%

300 kcal ▼

Macro Nutrients

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

Energy300 kcal

10.3%

Plums, canned, purple, light syrup pack, solids and liquids have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.48 g

0.49%

Plums, canned, purple, light syrup pack, solids and liquids have 0.47619047619048 g of Fat per 300 calories, which is 0.49% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.038 g

0.12%

Plums, canned, purple, light syrup pack, solids and liquids have 0.038095238095238 g of Saturated Fat per 300 calories, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Plums, canned, purple, light syrup pack, solids and liquids have 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.11 g

0.64%

Plums, canned, purple, light syrup pack, solids and liquids have 0.10952380952381 g of Omega 6 per 300 calories, which is 0.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Plums, canned, purple, light syrup pack, solids and liquids have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate77.5 g

59.6%

Plums, canned, purple, light syrup pack, solids and liquids have 77.52380952381 g of Carbohydrate per 300 calories, which is 59.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars73 g

101%

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

Plums, canned, purple, light syrup pack, solids and liquids have 73.095238095238 g of Sugars per 300 calories, which is 101% 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

Fiber4.3 g

11.3%

Plums, canned, purple, light syrup pack, solids and liquids have 4.2857142857143 g of Fiber per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.76 g

3.15%

Plums, canned, purple, light syrup pack, solids and liquids have 1.7619047619048 g of Protein per 300 calories, which is 3.15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

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

Vitamin A57 μg

6.35%

RAE, retinol activity equivalents

Plums, canned, purple, light syrup pack, solids and liquids have 57.142857142857 μg of Vitamin A per 300 calories, which is 6.35% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.076 mg

6.35%

Thiamine

Plums, canned, purple, light syrup pack, solids and liquids have 0.076190476190476 mg of Vitamin B1 per 300 calories, which is 6.35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.3%

Riboflavin

Plums, canned, purple, light syrup pack, solids and liquids have 0.18571428571429 mg of Vitamin B2 per 300 calories, which is 14.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.4 mg

8.84%

Niacin, nicotinic acid, niacinamide

Plums, canned, purple, light syrup pack, solids and liquids have 1.4142857142857 mg of Vitamin B3 per 300 calories, which is 8.84% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg

6.86%

Pantothenic acid

Plums, canned, purple, light syrup pack, solids and liquids have 0.34285714285714 mg of Vitamin B5 per 300 calories, which is 6.86% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.13 mg

9.9%

Pyridoxine

Plums, canned, purple, light syrup pack, solids and liquids have 0.12857142857143 mg of Vitamin B6 per 300 calories, which is 9.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B914.3 μg

3.57%

Folates and Folic Acid

Plums, canned, purple, light syrup pack, solids and liquids have 14.285714285714 μg of Vitamin B9 per 300 calories, which is 3.57% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Plums, canned, purple, light syrup pack, solids and liquids have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.9 mg

2.1%

Ascorbic acid

Plums, canned, purple, light syrup pack, solids and liquids have 1.9047619047619 mg of Vitamin C per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Plums, canned, purple, light syrup pack, solids and liquids have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.86 mg

5.7%

Tocopherols and Tocotrienols

Plums, canned, purple, light syrup pack, solids and liquids have 0.85714285714286 mg of Vitamin E per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K20.5 μg

17%

Phytomenadione or phylloquinone

Plums, canned, purple, light syrup pack, solids and liquids have 20.47619047619 μg of Vitamin K per 300 calories, which is 17% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium43 mg

4.3%

Plums, canned, purple, light syrup pack, solids and liquids have 42.857142857143 mg of Calcium per 300 calories, which is 4.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20%

Plums, canned, purple, light syrup pack, solids and liquids have 0.18095238095238 mg of Copper per 300 calories, which is 20% 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

Iron4.1 mg

51%

Plums, canned, purple, light syrup pack, solids and liquids have 4.0952380952381 mg of Iron per 300 calories, which is 51% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.67%

Plums, canned, purple, light syrup pack, solids and liquids have 23.809523809524 mg of Magnesium per 300 calories, which is 5.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.15 mg

6.63%

Plums, canned, purple, light syrup pack, solids and liquids have 0.15238095238095 mg of Manganese per 300 calories, which is 6.63% 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

Phosphorus62 mg

8.84%

Plums, canned, purple, light syrup pack, solids and liquids have 61.904761904762 mg of Phosphorus per 300 calories, which is 8.84% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium443 mg

13%

Plums, canned, purple, light syrup pack, solids and liquids have 442.85714285714 mg of Potassium per 300 calories, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Plums, canned, purple, light syrup pack, solids and liquids have 0 μg of Selenium per 300 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium95 mg

6.35%

Plums, canned, purple, light syrup pack, solids and liquids have 95.238095238095 mg of Sodium per 300 calories, which is 6.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.38 mg

3.46%

Plums, canned, purple, light syrup pack, solids and liquids have 0.38095238095238 mg of Zinc per 300 calories, which is 3.46% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water395 g

10.7%

Plums, canned, purple, light syrup pack, solids and liquids have 395.2380952381 g of Water per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Plums, canned, purple, light syrup pack, solids and liquids:

300 calories of Plums, canned, purple, light 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 300 calories of product has trace amounts of Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Plums, canned, purple, light syrup pack, solids and liquids:

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

Macronutrients in 300 calories of Plums, canned, purple, light syrup pack, solids and liquids:

300 calories of Plums, canned, purple, light 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, light syrup pack, solids and liquids with:

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Food Info

Nutrients in 300 calories of Plums, canned, purple, light syrup pack, solids and liquids

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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