Nutrients in 14 ounces of Dried Plums

Raw Dried Plums.

Macros Ratio

Protein Fat Carbs

96%

14 oz ▼

Macro Nutrients

Dried Plums

Energy953 kcal

33%

Raw Dried Plums have 952.5432 kcal of Energy per 14 ounces, which is 33% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.5 g

1.55%

Raw Dried Plums have 1.5081934 g of Fat per 14 ounces, which is 1.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Raw Dried Plums have 0.34926584 g of Saturated Fat per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.067 g

4.2%

Raw Dried Plums have 0.06747181 g of Omega 3 per 14 ounces, which is 4.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.17 g

1.03%

Raw Dried Plums have 0.17463292 g of Omega 6 per 14 ounces, which is 1.03% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate254 g

195%

Raw Dried Plums have 253.5352484 g of Carbohydrate per 14 ounces, which is 195% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars151 g

209%

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

Raw Dried Plums have 151.3353009 g of Sugars per 14 ounces, which is 209% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose49.2 g

68%

≤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 49.214732 g of Fructose per 14 ounces, which is 68% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose101 g

Raw Dried Plums have 101.207715 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.6 g

Raw Dried Plums have 0.5953395 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber28 g

74%

Raw Dried Plums have 28.179403 g of Fiber per 14 ounces, which is 74% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.65 g

15.5%

Raw Dried Plums have 8.6522674 g of Protein per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Plums

Vitamin A155 μg

17%

RAE, retinol activity equivalents

Raw Dried Plums have 154.78827 μg of Vitamin A per 14 ounces, which is 17% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

17%

Thiamine

Raw Dried Plums have 0.20241543 mg of Vitamin B1 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.74 mg

56.8%

Riboflavin

Raw Dried Plums have 0.73822098 mg of Vitamin B2 per 14 ounces, which is 56.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.47 mg

46.7%

Niacin, nicotinic acid, niacinamide

Raw Dried Plums have 7.46952626 mg of Vitamin B3 per 14 ounces, which is 46.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.67 mg

33.5%

Pantothenic acid

Raw Dried Plums have 1.67488846 mg of Vitamin B5 per 14 ounces, which is 33.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.81 mg

62.6%

Pyridoxine

Raw Dried Plums have 0.81363065 mg of Vitamin B6 per 14 ounces, which is 62.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B916 μg

3.97%

Folates and Folic Acid

Raw Dried Plums have 15.87572 μg of Vitamin B9 per 14 ounces, which is 3.97% 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 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 C2.4 mg

2.65%

Ascorbic acid

Raw Dried Plums have 2.381358 mg of Vitamin C per 14 ounces, which is 2.65% 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 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.7 mg

11.4%

Tocopherols and Tocotrienols

Raw Dried Plums have 1.7066399 mg of Vitamin E per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K236 μg

197%

Phytomenadione or phylloquinone

Raw Dried Plums have 236.151335 μg of Vitamin K per 14 ounces, which is 197% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Plums

Calcium171 mg

17%

Raw Dried Plums have 170.66399 mg of Calcium per 14 ounces, which is 17% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

124%

Raw Dried Plums have 1.11526933 mg of Copper per 14 ounces, which is 124% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride16 μg

0.4%

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

Raw Dried Plums have 15.87572 μg of Fluoride per 14 ounces, which is 0.4% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron3.7 mg

46%

Raw Dried Plums have 3.6911049 mg of Iron per 14 ounces, which is 46% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium163 mg

38.7%

Raw Dried Plums have 162.72613 mg of Magnesium per 14 ounces, which is 38.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.2 mg

51.6%

Raw Dried Plums have 1.18671007 mg of Manganese per 14 ounces, which is 51.6% 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

Phosphorus274 mg

39%

Raw Dried Plums have 273.85617 mg of Phosphorus per 14 ounces, which is 39% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2905 mg

85.4%

Raw Dried Plums have 2905.25676 mg of Potassium per 14 ounces, which is 85.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Dried Plums have 1.190679 μg of Selenium per 14 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.94 mg

0.53%

Raw Dried Plums have 7.93786 mg of Sodium per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.75 mg

16%

Raw Dried Plums have 1.7463292 mg of Zinc per 14 ounces, which is 16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water123 g

3.3%

Raw Dried Plums have 122.7193156 g of Water per 14 ounces, which is 3.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Dried Plums:

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

Minerals in 14 ounces of Raw Dried Plums:

14 ounces of Dried Plums has outstanding amounts of Copper and Potassium.
It is an excellent source of Iron, Magnesium, Manganese and Phosphorus.
It also has a good amount of Calcium and Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Fluoride and Sodium.

Macronutrients in 14 ounces of Raw Dried Plums:

14 ounces 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.
This fruit has some Omega 3.
While 14 ounces of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Dried Plums with:

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Food Info

Nutrients in 14 ounces of Dried Plums

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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