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Nutrients in 300 calories of Dried Plums

Raw Dried Plums.

Weight per 300 Calories

Dried Plums
125g

Raw Dried Plums has above average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
3%
1%
96%
300 kcal ▼

Macro Nutrients

Dried Plums
Energy300 kcal
10.3%
Raw Dried Plums have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.48 g
0.49%
Raw Dried Plums have 0.475 g of Fat per 300 calories, which is 0.49% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.11 g
0.34%
Raw Dried Plums have 0.11 g of Saturated Fat per 300 calories, which is 0.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.021 g
1.33%
Raw Dried Plums have 0.02125 g of Omega 3 per 300 calories, which is 1.33% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.055 g
0.32%
Raw Dried Plums have 0.055 g of Omega 6 per 300 calories, which is 0.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Dried Plums have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate80 g
61.4%
Raw Dried Plums have 79.85 g of Carbohydrate per 300 calories, which is 61.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars47.7 g
65.7%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Dried Plums have 47.6625 g of Sugars per 300 calories, which is 65.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose15.5 g
21.4%
≤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 15.5 g of Fructose per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose32 g
%
Raw Dried Plums have 31.875 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.19 g
%
Raw Dried Plums have 0.1875 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber8.88 g
23.4%
Raw Dried Plums have 8.875 g of Fiber per 300 calories, which is 23.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.73 g
4.87%
Raw Dried Plums have 2.725 g of Protein per 300 calories, which is 4.87% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Plums
Vitamin A48.8 μg
5.4%
RAE, retinol activity equivalents
Raw Dried Plums have 48.75 μg of Vitamin A per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.064 mg
5.3%
Thiamine
Raw Dried Plums have 0.06375 mg of Vitamin B1 per 300 calories, which is 5.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
18%
Riboflavin
Raw Dried Plums have 0.2325 mg of Vitamin B2 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.35 mg
14.7%
Niacin, nicotinic acid, niacinamide
Raw Dried Plums have 2.3525 mg of Vitamin B3 per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg
10.6%
Pantothenic acid
Raw Dried Plums have 0.5275 mg of Vitamin B5 per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.26 mg
19.7%
Pyridoxine
Raw Dried Plums have 0.25625 mg of Vitamin B6 per 300 calories, which is 19.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B95 μg
1.25%
Folates and Folic Acid
Raw Dried Plums have 5 μg of Vitamin B9 per 300 calories, which is 1.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Dried Plums have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0.75 mg
0.83%
Ascorbic acid
Raw Dried Plums have 0.75 mg of Vitamin C per 300 calories, which is 0.83% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Dried Plums have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.54 mg
3.6%
Tocopherols and Tocotrienols
Raw Dried Plums have 0.5375 mg of Vitamin E per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K74.4 μg
62%
Phytomenadione or phylloquinone
Raw Dried Plums have 74.375 μg of Vitamin K per 300 calories, which is 62% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Plums
Calcium53.8 mg
5.38%
Raw Dried Plums have 53.75 mg of Calcium per 300 calories, which is 5.38% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.35 mg
39%
Raw Dried Plums have 0.35125 mg of Copper per 300 calories, which is 39% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride5 μg
0.13%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Dried Plums have 5 μg of Fluoride per 300 calories, which is 0.13% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron1.16 mg
14.5%
Raw Dried Plums have 1.1625 mg of Iron per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium51.3 mg
12.2%
Raw Dried Plums have 51.25 mg of Magnesium per 300 calories, which is 12.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.37 mg
16.3%
Raw Dried Plums have 0.37375 mg of Manganese per 300 calories, which is 16.3% 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
Phosphorus86.3 mg
12.3%
Raw Dried Plums have 86.25 mg of Phosphorus per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium915 mg
27%
Raw Dried Plums have 915 mg of Potassium per 300 calories, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.38 μg
0.68%
Raw Dried Plums have 0.375 μg of Selenium per 300 calories, which is 0.68% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2.5 mg
0.17%
Raw Dried Plums have 2.5 mg of Sodium per 300 calories, which is 0.17% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.55 mg
5%
Raw Dried Plums have 0.55 mg of Zinc per 300 calories, which is 5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water38.7 g
1.04%
Raw Dried Plums have 38.65 g of Water per 300 calories, which is 1.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Dried Plums:
Minerals in 300 calories of Raw Dried Plums:
Macronutrients in 300 calories of Raw Dried Plums:



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