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

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

Weight per 300 Calories

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

732g

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

Energy300 kcal

10.3%

Plums, canned, purple, water 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

Fat0.073 g

0.075%

Plums, canned, purple, water pack, solids and liquids have 0.073170731707317 g of Fat per 300 calories, which is 0.075% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.007 g

0.023%

Plums, canned, purple, water pack, solids and liquids have 0.0073170731707317 g of Saturated Fat per 300 calories, which is 0.023% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.015 g

0.086%

Plums, canned, purple, water pack, solids and liquids have 0.014634146341463 g of Omega 6 per 300 calories, which is 0.086% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate80.7 g

62%

Plums, canned, purple, water pack, solids and liquids have 80.707317073171 g of Carbohydrate per 300 calories, which is 62% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars74 g

102%

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

Plums, canned, purple, water pack, solids and liquids have 73.90243902439 g of Sugars per 300 calories, which is 102% 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

Fiber6.6 g

17.3%

Plums, canned, purple, water pack, solids and liquids have 6.5853658536585 g of Fiber per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.85 g

5.1%

Plums, canned, purple, water pack, solids and liquids have 2.8536585365854 g of Protein per 300 calories, which is 5.1% 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 A337 μg

37.4%

RAE, retinol activity equivalents

Plums, canned, purple, water pack, solids and liquids have 336.58536585366 μg of Vitamin A per 300 calories, which is 37.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

13%

Thiamine

Plums, canned, purple, water pack, solids and liquids have 0.15365853658537 mg of Vitamin B1 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Plums, canned, purple, water pack, solids and liquids have 0.3 mg of Vitamin B2 per 300 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.7 mg

17%

Niacin, nicotinic acid, niacinamide

Plums, canned, purple, water pack, solids and liquids have 2.7073170731707 mg of Vitamin B3 per 300 calories, which is 17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.5%

Pantothenic acid

Plums, canned, purple, water pack, solids and liquids have 0.52682926829268 mg of Vitamin B5 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg

15%

Pyridoxine

Plums, canned, purple, water pack, solids and liquids have 0.19756097560976 mg of Vitamin B6 per 300 calories, which is 15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B922 μg

5.5%

Folates and Folic Acid

Plums, canned, purple, water pack, solids and liquids have 21.951219512195 μg of Vitamin B9 per 300 calories, which is 5.5% 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 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 C19.8 mg

22%

Ascorbic acid

Plums, canned, purple, water pack, solids and liquids have 19.756097560976 mg of Vitamin C per 300 calories, which is 22% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.3 mg

8.8%

Tocopherols and Tocotrienols

Plums, canned, purple, water pack, solids and liquids have 1.3170731707317 mg of Vitamin E per 300 calories, which is 8.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K31.5 μg

26.2%

Phytomenadione or phylloquinone

Plums, canned, purple, water pack, solids and liquids have 31.463414634146 μg of Vitamin K per 300 calories, which is 26.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

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

Calcium51.2 mg

5.12%

Plums, canned, purple, water pack, solids and liquids have 51.219512195122 mg of Calcium per 300 calories, which is 5.12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

31.7%

Plums, canned, purple, water pack, solids and liquids have 0.28536585365854 mg of Copper per 300 calories, which is 31.7% 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

Iron1.17 mg

14.6%

Plums, canned, purple, water pack, solids and liquids have 1.1707317073171 mg of Iron per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium36.6 mg

8.7%

Plums, canned, purple, water pack, solids and liquids have 36.585365853659 mg of Magnesium per 300 calories, which is 8.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.24 mg

10.5%

Plums, canned, purple, water pack, solids and liquids have 0.24146341463415 mg of Manganese per 300 calories, which is 10.5% 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

Phosphorus95 mg

13.6%

Plums, canned, purple, water pack, solids and liquids have 95.121951219512 mg of Phosphorus per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium922 mg

27%

Plums, canned, purple, water pack, solids and liquids have 921.9512195122 mg of Potassium per 300 calories, which is 27% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.3 mg

0.49%

Plums, canned, purple, water pack, solids and liquids have 7.3170731707317 mg of Sodium per 300 calories, which is 0.49% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.59 mg

5.32%

Plums, canned, purple, water pack, solids and liquids have 0.58536585365854 mg of Zinc per 300 calories, which is 5.32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water646 g

17.5%

Plums, canned, purple, water pack, solids and liquids have 646.46341463415 g of Water per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

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

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

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

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

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

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

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Food Info

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

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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