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Nutrients in 300 calories of Prunes

Raw Dehydrated Prunes.

Weight per 300 Calories

Prunes
88.5g

Raw Dehydrated Prunes has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
4%
2%
94%
300 kcal ▼

Macro Nutrients

Prunes
Energy300 kcal
10.3%
Raw Dehydrated Prunes 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
Fat0.65 g
0.67%
Raw Dehydrated Prunes have 0.64601769911504 g of Fat per 300 calories, which is 0.67% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.052 g
0.16%
Raw Dehydrated Prunes have 0.052212389380531 g of Saturated Fat per 300 calories, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 3
NA
No information available
Omega 60.14 g
0.83%
Raw Dehydrated Prunes have 0.14070796460177 g of Omega 6 per 300 calories, which is 0.83% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Dehydrated Prunes 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
Carbohydrate79 g
60.6%
Raw Dehydrated Prunes have 78.823008849558 g of Carbohydrate per 300 calories, which is 60.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein3.27 g
5.85%
Raw Dehydrated Prunes have 3.2743362831858 g of Protein per 300 calories, which is 5.85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prunes
Vitamin A78 μg
8.65%
RAE, retinol activity equivalents
Raw Dehydrated Prunes have 77.87610619469 μg of Vitamin A per 300 calories, which is 8.65% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg
8.7%
Thiamine
Raw Dehydrated Prunes have 0.10442477876106 mg of Vitamin B1 per 300 calories, which is 8.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg
11.2%
Riboflavin
Raw Dehydrated Prunes have 0.14601769911504 mg of Vitamin B2 per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.65 mg
16.6%
Niacin, nicotinic acid, niacinamide
Raw Dehydrated Prunes have 2.6504424778761 mg of Vitamin B3 per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.37 mg
7.4%
Pantothenic acid
Raw Dehydrated Prunes have 0.36991150442478 mg of Vitamin B5 per 300 calories, which is 7.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.66 mg
50.7%
Pyridoxine
Raw Dehydrated Prunes have 0.65929203539823 mg of Vitamin B6 per 300 calories, which is 50.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B91.77 μg
0.44%
Folates and Folic Acid
Raw Dehydrated Prunes have 1.7699115044248 μg of Vitamin B9 per 300 calories, which is 0.44% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Dehydrated Prunes 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 C0 mg
0%
Ascorbic acid
Raw Dehydrated Prunes have 0 mg of Vitamin C per 300 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Dehydrated Prunes 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Prunes
Calcium63.7 mg
6.37%
Raw Dehydrated Prunes have 63.716814159292 mg of Calcium per 300 calories, which is 6.37% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.54 mg
60%
Raw Dehydrated Prunes have 0.54070796460177 mg of Copper per 300 calories, which is 60% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron3.1 mg
39%
Raw Dehydrated Prunes have 3.1150442477876 mg of Iron per 300 calories, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium56.6 mg
13.5%
Raw Dehydrated Prunes have 56.637168141593 mg of Magnesium per 300 calories, which is 13.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.28 mg
12%
Raw Dehydrated Prunes have 0.27610619469027 mg of Manganese per 300 calories, which is 12% 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
Phosphorus99 mg
14%
Raw Dehydrated Prunes have 99.115044247788 mg of Phosphorus per 300 calories, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium936 mg
27.5%
Raw Dehydrated Prunes have 936.28318584071 mg of Potassium per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium4.42 mg
0.29%
Raw Dehydrated Prunes have 4.4247787610619 mg of Sodium per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.66 mg
6.03%
Raw Dehydrated Prunes have 0.66371681415929 mg of Zinc per 300 calories, which is 6.03% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water3.54 g
0.096%
Raw Dehydrated Prunes have 3.5398230088496 g of Water per 300 calories, which is 0.096% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Dehydrated Prunes:
Minerals in 300 calories of Raw Dehydrated Prunes:
Macronutrients in 300 calories of Raw Dehydrated Prunes:



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