Nutrients in 100 calories of Plums

Raw Plums (Prunus spp.).

Weight per 100 Calories

Plums

217g

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

Macros Ratio

Protein Fat Carbs

90%

100 kcal ▼

Macro Nutrients

Plums

Energy100 kcal

3.45%

Raw Plums have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.61 g

0.63%

Raw Plums have 0.60869565217391 g of Fat per 100 calories, which is 0.63% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.037 g

0.12%

Raw Plums have 0.03695652173913 g of Saturated Fat per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Plums have 0 g of Omega 3 per 100 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.096 g

0.56%

Raw Plums have 0.095652173913043 g of Omega 6 per 100 calories, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Plums have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate25 g

19%

Raw Plums have 24.826086956522 g of Carbohydrate per 100 calories, which is 19% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars21.6 g

29.7%

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

Raw Plums have 21.565217391304 g of Sugars per 100 calories, which is 29.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.67 g

9.2%

≤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 6.6739130434783 g of Fructose per 100 calories, which is 9.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose11 g

Raw Plums have 11.021739130435 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.4 g

Raw Plums have 3.4130434782609 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.04 g

Raw Plums have 3.0434782608696 g of Fiber per 100 calories, which is 8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.52 g

2.7%

Raw Plums have 1.5217391304348 g of Protein per 100 calories, which is 2.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Plums

Vitamin A37 μg

4.1%

RAE, retinol activity equivalents

Raw Plums have 36.95652173913 μg of Vitamin A per 100 calories, which is 4.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.061 mg

5.07%

Thiamine

Raw Plums have 0.060869565217391 mg of Vitamin B1 per 100 calories, which is 5.07% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.057 mg

4.35%

Riboflavin

Raw Plums have 0.056521739130435 mg of Vitamin B2 per 100 calories, which is 4.35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.91 mg

5.67%

Niacin, nicotinic acid, niacinamide

Raw Plums have 0.90652173913043 mg of Vitamin B3 per 100 calories, which is 5.67% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.29 mg

5.87%

Pantothenic acid

Raw Plums have 0.29347826086957 mg of Vitamin B5 per 100 calories, which is 5.87% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.063 mg

4.85%

Pyridoxine

Raw Plums have 0.06304347826087 mg of Vitamin B6 per 100 calories, which is 4.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B911 μg

2.7%

Folates and Folic Acid

Raw Plums have 10.869565217391 μg of Vitamin B9 per 100 calories, which is 2.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Plums have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20.7 mg

23%

Ascorbic acid

Raw Plums have 20.652173913043 mg of Vitamin C per 100 calories, which is 23% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Plums have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.57 mg

3.77%

Tocopherols and Tocotrienols

Raw Plums have 0.56521739130435 mg of Vitamin E per 100 calories, which is 3.77% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K14 μg

11.6%

Phytomenadione or phylloquinone

Raw Plums have 13.913043478261 μg of Vitamin K per 100 calories, which is 11.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Plums

Calcium13 mg

1.3%

Raw Plums have 13.04347826087 mg of Calcium per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

13.8%

Raw Plums have 0.12391304347826 mg of Copper per 100 calories, which is 13.8% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride4.35 μg

0.11%

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

Raw Plums have 4.3478260869565 μg of Fluoride per 100 calories, which is 0.11% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.37 mg

4.6%

Raw Plums have 0.3695652173913 mg of Iron per 100 calories, which is 4.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium15.2 mg

3.62%

Raw Plums have 15.217391304348 mg of Magnesium per 100 calories, which is 3.62% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.11 mg

4.9%

Raw Plums have 0.11304347826087 mg of Manganese per 100 calories, which is 4.9% 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

Phosphorus34.8 mg

4.97%

Raw Plums have 34.782608695652 mg of Phosphorus per 100 calories, which is 4.97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium341 mg

10%

Raw Plums have 341.30434782609 mg of Potassium per 100 calories, which is 10% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Raw Plums have 0 μg of Selenium per 100 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Raw Plums have 0 mg of Sodium per 100 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.22 mg

1.98%

Raw Plums have 0.21739130434783 mg of Zinc per 100 calories, which is 1.98% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water190 g

5.13%

Raw Plums have 189.63043478261 g of Water per 100 calories, which is 5.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Plums:

100 calories of Plums is an excellent source of Vitamin C.
It has a good amount of Vitamin K.
It also has some Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It has no Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Plums:

100 calories of Plums has a good amount of Copper and Potassium.
It has some Iron, Magnesium, Manganese and Phosphorus.
While 100 calories of product has trace amounts of Calcium and Zinc, it has no Fluoride, Selenium and Sodium.

Macronutrients in 100 calories of Raw Plums:

100 calories of Plums is an excellent source of Sugars.
It has a good amount of Carbohydrate, Fructose and Fiber.
It also has some Protein.
It has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Plums with:

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

Food Info

Nutrients in 100 calories of Plums

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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