Nutrients in 300 calories of Plums

Raw Plums (Prunus spp.).

Weight per 300 Calories

Plums

652g

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

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Plums

Energy300 kcal

10.3%

Raw 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

Fat1.83 g

1.9%

Raw Plums have 1.8260869565217 g of Fat per 300 calories, which is 1.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.35%

Raw Plums have 0.11086956521739 g of Saturated Fat per 300 calories, which is 0.35% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Plums have 0.28695652173913 g of Omega 6 per 300 calories, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate74.5 g

57.3%

Raw Plums have 74.478260869565 g of Carbohydrate per 300 calories, which is 57.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars64.7 g

89.2%

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

Raw Plums have 64.695652173913 g of Sugars per 300 calories, which is 89.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose20 g

27.6%

≤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 20.021739130435 g of Fructose per 300 calories, which is 27.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose33 g

Raw Plums have 33.065217391304 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose10.2 g

Raw Plums have 10.239130434783 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.13 g

24%

Raw Plums have 9.1304347826087 g of Fiber per 300 calories, which is 24% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.57 g

8.15%

Raw Plums have 4.5652173913043 g of Protein per 300 calories, which is 8.15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Plums

Vitamin A111 μg

12.3%

RAE, retinol activity equivalents

Raw Plums have 110.86956521739 μg of Vitamin A per 300 calories, which is 12.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.18 mg

15.2%

Thiamine

Raw Plums have 0.18260869565217 mg of Vitamin B1 per 300 calories, which is 15.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.17 mg

13%

Riboflavin

Raw Plums have 0.1695652173913 mg of Vitamin B2 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.7 mg

17%

Niacin, nicotinic acid, niacinamide

Raw Plums have 2.7195652173913 mg of Vitamin B3 per 300 calories, which is 17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.88 mg

17.6%

Pantothenic acid

Raw Plums have 0.8804347826087 mg of Vitamin B5 per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.19 mg

14.5%

Pyridoxine

Raw Plums have 0.18913043478261 mg of Vitamin B6 per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B932.6 μg

8.15%

Folates and Folic Acid

Raw Plums have 32.608695652174 μg of Vitamin B9 per 300 calories, which is 8.15% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C62 mg

69%

Ascorbic acid

Raw Plums have 61.95652173913 mg of Vitamin C per 300 calories, which is 69% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E1.7 mg

11.3%

Tocopherols and Tocotrienols

Raw Plums have 1.695652173913 mg of Vitamin E per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K41.7 μg

34.8%

Phytomenadione or phylloquinone

Raw Plums have 41.739130434783 μg of Vitamin K per 300 calories, which is 34.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Plums

Calcium39 mg

3.9%

Raw Plums have 39.130434782609 mg of Calcium per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

41.3%

Raw Plums have 0.37173913043478 mg of Copper per 300 calories, which is 41.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride13 μg

0.33%

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

Raw Plums have 13.04347826087 μg of Fluoride per 300 calories, which is 0.33% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.1 mg

14%

Raw Plums have 1.1086956521739 mg of Iron per 300 calories, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.7 mg

11%

Raw Plums have 45.652173913043 mg of Magnesium per 300 calories, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.34 mg

14.7%

Raw Plums have 0.33913043478261 mg of Manganese per 300 calories, which is 14.7% 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

Phosphorus104 mg

15%

Raw Plums have 104.34782608696 mg of Phosphorus per 300 calories, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1024 mg

30%

Raw Plums have 1023.9130434783 mg of Potassium per 300 calories, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Raw Plums have 0 μg of Selenium per 300 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.65 mg

5.93%

Raw Plums have 0.65217391304348 mg of Zinc per 300 calories, which is 5.93% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water569 g

15.4%

Raw Plums have 568.89130434783 g of Water per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Plums:

300 calories of Plums is an excellent source of Vitamin C and Vitamin K.
It has a good amount of 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 300 calories of Raw Plums:

300 calories of Plums is an excellent source of Copper and Potassium.
It has a good amount of Iron, Magnesium, Manganese and Phosphorus.
It also has some Calcium and Zinc.
It has no Fluoride, Selenium and Sodium.

Macronutrients in 300 calories of Raw Plums:

300 calories of Plums has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate, Fructose and Fiber.
It also has a good amount of Protein.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Omega 3, Glucose and Sucrose.

Compare Raw Plums with:

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

Food Info

Nutrients in 300 calories of Plums

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Plums with: