Nutrients in 500 calories of Prunes

Raw Dehydrated Prunes.

Weight per 500 Calories

Prunes

148g

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

Macros Ratio

Protein Fat Carbs

94%

500 kcal ▼

Macro Nutrients

Prunes

Energy500 kcal

17.2%

Raw Dehydrated Prunes 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

Fat1.08 g

1.1%

Raw Dehydrated Prunes have 1.0766961651917 g of Fat per 500 calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.087 g

0.27%

Raw Dehydrated Prunes have 0.087020648967552 g of Saturated Fat per 500 calories, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.23 g

1.38%

Raw Dehydrated Prunes have 0.23451327433628 g of Omega 6 per 500 calories, which is 1.38% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Dehydrated Prunes 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

Carbohydrate131 g

101%

Raw Dehydrated Prunes have 131.37168141593 g of Carbohydrate per 500 calories, which is 101% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber

No information available

Protein5.46 g

9.75%

Raw Dehydrated Prunes have 5.4572271386431 g of Protein per 500 calories, which is 9.75% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prunes

Vitamin A130 μg

14.4%

RAE, retinol activity equivalents

Raw Dehydrated Prunes have 129.79351032448 μg of Vitamin A per 500 calories, which is 14.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14.5%

Thiamine

Raw Dehydrated Prunes have 0.1740412979351 mg of Vitamin B1 per 500 calories, which is 14.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

18.7%

Riboflavin

Raw Dehydrated Prunes have 0.24336283185841 mg of Vitamin B2 per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.4 mg

27.6%

Niacin, nicotinic acid, niacinamide

Raw Dehydrated Prunes have 4.4174041297935 mg of Vitamin B3 per 500 calories, which is 27.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.62 mg

12.3%

Pantothenic acid

Raw Dehydrated Prunes have 0.6165191740413 mg of Vitamin B5 per 500 calories, which is 12.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

84.5%

Pyridoxine

Raw Dehydrated Prunes have 1.0988200589971 mg of Vitamin B6 per 500 calories, which is 84.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B92.95 μg

0.74%

Folates and Folic Acid

Raw Dehydrated Prunes have 2.9498525073746 μg of Vitamin B9 per 500 calories, which is 0.74% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Dehydrated Prunes 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 C0 mg

Ascorbic acid

Raw Dehydrated Prunes have 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Dehydrated Prunes 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Prunes

Calcium106 mg

10.6%

Raw Dehydrated Prunes have 106.19469026549 mg of Calcium per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.9 mg

100%

Raw Dehydrated Prunes have 0.90117994100295 mg of Copper per 500 calories, which is 100% 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

Iron5.2 mg

65%

Raw Dehydrated Prunes have 5.1917404129794 mg of Iron per 500 calories, which is 65% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium94 mg

22.5%

Raw Dehydrated Prunes have 94.395280235988 mg of Magnesium per 500 calories, which is 22.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.46 mg

20%

Raw Dehydrated Prunes have 0.46017699115044 mg of Manganese per 500 calories, which is 20% 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

Phosphorus165 mg

23.6%

Raw Dehydrated Prunes have 165.19174041298 mg of Phosphorus per 500 calories, which is 23.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1560 mg

46%

Raw Dehydrated Prunes have 1560.4719764012 mg of Potassium per 500 calories, which is 46% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium7.37 mg

0.49%

Raw Dehydrated Prunes have 7.3746312684366 mg of Sodium per 500 calories, which is 0.49% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Raw Dehydrated Prunes have 1.1061946902655 mg of Zinc per 500 calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.9 g

0.16%

Raw Dehydrated Prunes have 5.8997050147493 g of Water per 500 calories, which is 0.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Dehydrated Prunes:

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

Minerals in 500 calories of Raw Dehydrated Prunes:

500 calories of Prunes has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium and Zinc.
It has no Sodium.

Macronutrients in 500 calories of Raw Dehydrated Prunes:

500 calories of Prunes has outstanding amounts of Carbohydrate.
It has a good amount of Protein.
While 500 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Dehydrated Prunes with:

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

Food Info

Nutrients in 500 calories of Prunes

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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