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Nutrients in 500 calories of Plums

Raw Plums (Prunus spp.).

Weight per 500 Calories

Plums
1087g

Raw Plums has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
5%
5%
90%
500 kcal ▼

Macro Nutrients

Plums
Energy500 kcal
17.2%
Raw 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
Fat3.04 g
3.14%
Raw Plums have 3.0434782608696 g of Fat per 500 calories, which is 3.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.18 g
0.58%
Raw Plums have 0.18478260869565 g of Saturated Fat per 500 calories, which is 0.58% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Plums have 0 g of Omega 3 per 500 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.48 g
2.8%
Raw Plums have 0.47826086956522 g of Omega 6 per 500 calories, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw 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
Carbohydrate124 g
95%
Raw Plums have 124.13043478261 g of Carbohydrate per 500 calories, which is 95% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars108 g
149%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Plums have 107.82608695652 g of Sugars per 500 calories, which is 149% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose33.4 g
46%
≤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 33.369565217391 g of Fructose per 500 calories, which is 46% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose55 g
%
Raw Plums have 55.108695652174 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose17 g
%
Raw Plums have 17.065217391304 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber15.2 g
40%
Raw Plums have 15.217391304348 g of Fiber per 500 calories, which is 40% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.6 g
13.6%
Raw Plums have 7.6086956521739 g of Protein per 500 calories, which is 13.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Plums
Vitamin A185 μg
20.5%
RAE, retinol activity equivalents
Raw Plums have 184.78260869565 μg of Vitamin A per 500 calories, which is 20.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg
25.4%
Thiamine
Raw Plums have 0.30434782608696 mg of Vitamin B1 per 500 calories, which is 25.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.28 mg
21.7%
Riboflavin
Raw Plums have 0.28260869565217 mg of Vitamin B2 per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.53 mg
28.3%
Niacin, nicotinic acid, niacinamide
Raw Plums have 4.5326086956522 mg of Vitamin B3 per 500 calories, which is 28.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.47 mg
29.3%
Pantothenic acid
Raw Plums have 1.4673913043478 mg of Vitamin B5 per 500 calories, which is 29.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg
24.2%
Pyridoxine
Raw Plums have 0.31521739130435 mg of Vitamin B6 per 500 calories, which is 24.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B954.3 μg
13.6%
Folates and Folic Acid
Raw Plums have 54.347826086957 μg of Vitamin B9 per 500 calories, which is 13.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw 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 C103 mg
115%
Ascorbic acid
Raw Plums have 103.26086956522 mg of Vitamin C per 500 calories, which is 115% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw 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 E2.83 mg
19%
Tocopherols and Tocotrienols
Raw Plums have 2.8260869565217 mg of Vitamin E per 500 calories, which is 19% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K69.6 μg
58%
Phytomenadione or phylloquinone
Raw Plums have 69.565217391304 μg of Vitamin K per 500 calories, which is 58% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Plums
Calcium65.2 mg
6.52%
Raw Plums have 65.217391304348 mg of Calcium per 500 calories, which is 6.52% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.62 mg
69%
Raw Plums have 0.6195652173913 mg of Copper per 500 calories, which is 69% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride21.7 μg
0.54%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Plums have 21.739130434783 μg of Fluoride per 500 calories, which is 0.54% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron1.85 mg
23%
Raw Plums have 1.8478260869565 mg of Iron per 500 calories, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium76 mg
18%
Raw Plums have 76.086956521739 mg of Magnesium per 500 calories, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.57 mg
24.6%
Raw Plums have 0.56521739130435 mg of Manganese per 500 calories, which is 24.6% 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
Phosphorus174 mg
25%
Raw Plums have 173.91304347826 mg of Phosphorus per 500 calories, which is 25% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1707 mg
50%
Raw Plums have 1706.5217391304 mg of Potassium per 500 calories, which is 50% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0 μg
0%
Raw Plums have 0 μg of Selenium per 500 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium0 mg
0%
Raw Plums have 0 mg of Sodium per 500 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.1 mg
9.9%
Raw Plums have 1.0869565217391 mg of Zinc per 500 calories, which is 9.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water948 g
25.6%
Raw Plums have 948.15217391304 g of Water per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Plums:
Minerals in 500 calories of Raw Plums:
Macronutrients in 500 calories of Raw Plums:



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