Nutrients in 500 calories of Dried Plums

Raw Dried Plums.

Weight per 500 Calories

Dried Plums

208g

Raw Dried Plums has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

96%

500 kcal ▼

Macro Nutrients

Dried Plums

Energy500 kcal

17.2%

Raw Dried Plums have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.79 g

0.82%

Raw Dried Plums have 0.79166666666667 g of Fat per 500 calories, which is 0.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.57%

Raw Dried Plums have 0.18333333333333 g of Saturated Fat per 500 calories, which is 0.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.035 g

2.2%

Raw Dried Plums have 0.035416666666667 g of Omega 3 per 500 calories, which is 2.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.092 g

0.54%

Raw Dried Plums have 0.091666666666667 g of Omega 6 per 500 calories, which is 0.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Dried Plums have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate133 g

102%

Raw Dried Plums have 133.08333333333 g of Carbohydrate per 500 calories, which is 102% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars79.4 g

110%

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

Raw Dried Plums have 79.4375 g of Sugars per 500 calories, which is 110% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose26 g

35.6%

≤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 Dried Plums have 25.833333333333 g of Fructose per 500 calories, which is 35.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose53 g

Raw Dried Plums have 53.125 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.31 g

Raw Dried Plums have 0.3125 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber14.8 g

39%

Raw Dried Plums have 14.791666666667 g of Fiber per 500 calories, which is 39% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.54 g

8.1%

Raw Dried Plums have 4.5416666666667 g of Protein per 500 calories, which is 8.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Plums

Vitamin A81.3 μg

9.03%

RAE, retinol activity equivalents

Raw Dried Plums have 81.25 μg of Vitamin A per 500 calories, which is 9.03% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

8.85%

Thiamine

Raw Dried Plums have 0.10625 mg of Vitamin B1 per 500 calories, which is 8.85% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

30%

Riboflavin

Raw Dried Plums have 0.3875 mg of Vitamin B2 per 500 calories, which is 30% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.92 mg

24.5%

Niacin, nicotinic acid, niacinamide

Raw Dried Plums have 3.9208333333333 mg of Vitamin B3 per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.88 mg

17.6%

Pantothenic acid

Raw Dried Plums have 0.87916666666667 mg of Vitamin B5 per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.43 mg

33%

Pyridoxine

Raw Dried Plums have 0.42708333333333 mg of Vitamin B6 per 500 calories, which is 33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B98.33 μg

2.1%

Folates and Folic Acid

Raw Dried Plums have 8.3333333333333 μg of Vitamin B9 per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Dried Plums have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.25 mg

1.4%

Ascorbic acid

Raw Dried Plums have 1.25 mg of Vitamin C per 500 calories, which is 1.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Dried Plums have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.9 mg

5.97%

Tocopherols and Tocotrienols

Raw Dried Plums have 0.89583333333333 mg of Vitamin E per 500 calories, which is 5.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K124 μg

103%

Phytomenadione or phylloquinone

Raw Dried Plums have 123.95833333333 μg of Vitamin K per 500 calories, which is 103% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Plums

Calcium89.6 mg

8.96%

Raw Dried Plums have 89.583333333333 mg of Calcium per 500 calories, which is 8.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.59 mg

65%

Raw Dried Plums have 0.58541666666667 mg of Copper per 500 calories, which is 65% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride8.33 μg

0.21%

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

Raw Dried Plums have 8.3333333333333 μg of Fluoride per 500 calories, which is 0.21% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.94 mg

24.2%

Raw Dried Plums have 1.9375 mg of Iron per 500 calories, which is 24.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium85.4 mg

20.3%

Raw Dried Plums have 85.416666666667 mg of Magnesium per 500 calories, which is 20.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.62 mg

27%

Raw Dried Plums have 0.62291666666667 mg of Manganese per 500 calories, which is 27% 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

Phosphorus144 mg

20.5%

Raw Dried Plums have 143.75 mg of Phosphorus per 500 calories, which is 20.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1525 mg

45%

Raw Dried Plums have 1525 mg of Potassium per 500 calories, which is 45% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.63 μg

1.14%

Raw Dried Plums have 0.625 μg of Selenium per 500 calories, which is 1.14% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.17 mg

0.28%

Raw Dried Plums have 4.1666666666667 mg of Sodium per 500 calories, which is 0.28% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.92 mg

8.33%

Raw Dried Plums have 0.91666666666667 mg of Zinc per 500 calories, which is 8.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water64.4 g

1.74%

Raw Dried Plums have 64.416666666667 g of Water per 500 calories, which is 1.74% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Dried Plums:

500 calories of Dried Plums has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B6.
It also has a good amount of Vitamin A, Vitamin B1 and Vitamin B5.
This fruit has some Vitamin E.
While 500 calories of product has trace amounts of Vitamin B9 and Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Dried Plums:

500 calories of Dried Plums is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium and Zinc.
While 500 calories of product has trace amounts of Selenium, it has no Fluoride and Sodium.

Macronutrients in 500 calories of Raw Dried Plums:

500 calories of Dried 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.
While 500 calories of product has trace amounts of Fat and Omega 3, it has no Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Dried Plums with:

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

Food Info

Nutrients in 500 calories of Dried Plums

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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