Nutrients in 14 ounces of Plums, canned, heavy syrup, drained

Plums, canned, heavy syrup, drained.

Macros Ratio

Protein Fat Carbs

97%

14 oz ▼

Macro Nutrients

Plums, canned, heavy syrup, drained

Energy353 kcal

12%

Plums, canned, heavy syrup, drained have 353.23477 kcal of Energy per 14 ounces, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Plums, canned, heavy syrup, drained have 0.5556502 g of Fat per 14 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.044 g

0.14%

Plums, canned, heavy syrup, drained have 0.04365823 g of Saturated Fat per 14 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Plums, canned, heavy syrup, drained have 0 g of Omega 3 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.7%

Plums, canned, heavy syrup, drained have 0.1190679 g of Omega 6 per 14 ounces, which is 0.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Plums, canned, heavy syrup, drained have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate92 g

70.6%

Plums, canned, heavy syrup, drained have 91.7616616 g of Carbohydrate per 14 ounces, which is 70.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars85.6 g

118%

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

Plums, canned, heavy syrup, drained have 85.6495094 g of Sugars per 14 ounces, which is 118% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber5.95 g

15.7%

Plums, canned, heavy syrup, drained have 5.953395 g of Fiber per 14 ounces, which is 15.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.75 g

3.1%

Plums, canned, heavy syrup, drained have 1.7463292 g of Protein per 14 ounces, which is 3.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Plums, canned, heavy syrup, drained

Vitamin A79.4 μg

8.8%

RAE, retinol activity equivalents

Plums, canned, heavy syrup, drained have 79.3786 μg of Vitamin A per 14 ounces, which is 8.8% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.067 mg

5.62%

Thiamine

Plums, canned, heavy syrup, drained have 0.06747181 mg of Vitamin B1 per 14 ounces, which is 5.62% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12.5%

Riboflavin

Plums, canned, heavy syrup, drained have 0.16272613 mg of Vitamin B2 per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.15 mg

7.2%

Niacin, nicotinic acid, niacinamide

Plums, canned, heavy syrup, drained have 1.15495863 mg of Vitamin B3 per 14 ounces, which is 7.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.11 mg

8.55%

Pyridoxine

Plums, canned, heavy syrup, drained have 0.11113004 mg of Vitamin B6 per 14 ounces, which is 8.55% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Plums, canned, heavy syrup, drained have 11.90679 μg of Vitamin B9 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Plums, canned, heavy syrup, drained have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.6 mg

1.76%

Ascorbic acid

Plums, canned, heavy syrup, drained have 1.587572 mg of Vitamin C per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Plums, canned, heavy syrup, drained have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.03 mg

6.88%

Tocopherols and Tocotrienols

Plums, canned, heavy syrup, drained have 1.0319218 mg of Vitamin E per 14 ounces, which is 6.88% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K25.4 μg

21%

Phytomenadione or phylloquinone

Plums, canned, heavy syrup, drained have 25.401152 μg of Vitamin K per 14 ounces, which is 21% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Plums, canned, heavy syrup, drained

Calcium39.7 mg

3.97%

Plums, canned, heavy syrup, drained have 39.6893 mg of Calcium per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20.3%

Plums, canned, heavy syrup, drained have 0.18257078 mg of Copper per 14 ounces, which is 20.3% 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

Iron3.33 mg

41.7%

Plums, canned, heavy syrup, drained have 3.3339012 mg of Iron per 14 ounces, which is 41.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20 mg

4.72%

Plums, canned, heavy syrup, drained have 19.84465 mg of Magnesium per 14 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus59.5 mg

8.5%

Plums, canned, heavy syrup, drained have 59.53395 mg of Phosphorus per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium369 mg

11%

Plums, canned, heavy syrup, drained have 369.11049 mg of Potassium per 14 ounces, which is 11% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Plums, canned, heavy syrup, drained have 0 μg of Selenium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium75.4 mg

5.03%

Plums, canned, heavy syrup, drained have 75.40967 mg of Sodium per 14 ounces, which is 5.03% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.28 mg

2.53%

Plums, canned, heavy syrup, drained have 0.2778251 mg of Zinc per 14 ounces, which is 2.53% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water302 g

8.16%

Plums, canned, heavy syrup, drained have 301.8768158 g of Water per 14 ounces, which is 8.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Plums, canned, heavy syrup, drained:

14 ounces of Plums, canned, heavy syrup, drained is an excellent source of Vitamin K.
It has a good amount of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B6.
It also has some Vitamin B1, Vitamin B9 and Vitamin E.
While 14 ounces of product has trace amounts of Vitamin C, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Plums, canned, heavy syrup, drained:

14 ounces of Plums, canned, heavy syrup, drained is an excellent source of Copper and Iron.
It has a good amount of Phosphorus and Potassium.
It also has some Calcium, Magnesium, Sodium and Zinc.
It has no Selenium.

Macronutrients in 14 ounces of Plums, canned, heavy syrup, drained:

14 ounces of Plums, canned, heavy syrup, drained has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate.
It also has a good amount of Fiber.
This fruit has some Protein.
While 14 ounces of product has trace amounts of Omega 6, it has no Fat, Saturated Fat and Omega 3.

Compare Plums, canned, heavy syrup, drained with:

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Food Info

Nutrients in 14 ounces of Plums, canned, heavy syrup, drained

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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