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Nutrients in 7 ounces of Dried Plums

Raw Dried Plums.

Macros Ratio

Protein Fat Carbs
3%
1%
96%
7 oz ▼

Macro Nutrients

Dried Plums
Energy476 kcal
16.4%
Raw Dried Plums have 476.2716 kcal of Energy per 7 ounces, which is 16.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.75 g
0.78%
Raw Dried Plums have 0.7540967 g of Fat per 7 ounces, which is 0.78% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.17 g
0.55%
Raw Dried Plums have 0.17463292 g of Saturated Fat per 7 ounces, which is 0.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.034 g
2.1%
Raw Dried Plums have 0.033735905 g of Omega 3 per 7 ounces, which is 2.1% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.087 g
0.51%
Raw Dried Plums have 0.08731646 g of Omega 6 per 7 ounces, which is 0.51% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate127 g
98%
Raw Dried Plums have 126.7676242 g of Carbohydrate per 7 ounces, which is 98% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars75.7 g
104%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Dried Plums have 75.66765045 g of Sugars per 7 ounces, which is 104% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose24.6 g
34%
≤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 24.607366 g of Fructose per 7 ounces, which is 34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose50.6 g
%
Raw Dried Plums have 50.6038575 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.3 g
%
Raw Dried Plums have 0.29766975 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber14 g
37%
Raw Dried Plums have 14.0897015 g of Fiber per 7 ounces, which is 37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.33 g
7.73%
Raw Dried Plums have 4.3261337 g of Protein per 7 ounces, which is 7.73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Plums
Vitamin A77.4 μg
8.6%
RAE, retinol activity equivalents
Raw Dried Plums have 77.394135 μg of Vitamin A per 7 ounces, which is 8.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg
8.43%
Thiamine
Raw Dried Plums have 0.101207715 mg of Vitamin B1 per 7 ounces, which is 8.43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg
28.4%
Riboflavin
Raw Dried Plums have 0.36911049 mg of Vitamin B2 per 7 ounces, which is 28.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.73 mg
23.3%
Niacin, nicotinic acid, niacinamide
Raw Dried Plums have 3.73476313 mg of Vitamin B3 per 7 ounces, which is 23.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.84 mg
16.7%
Pantothenic acid
Raw Dried Plums have 0.83744423 mg of Vitamin B5 per 7 ounces, which is 16.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.41 mg
31.3%
Pyridoxine
Raw Dried Plums have 0.406815325 mg of Vitamin B6 per 7 ounces, which is 31.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B97.94 μg
2%
Folates and Folic Acid
Raw Dried Plums have 7.93786 μg of Vitamin B9 per 7 ounces, which is 2% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1.2 mg
1.32%
Ascorbic acid
Raw Dried Plums have 1.190679 mg of Vitamin C per 7 ounces, which is 1.32% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.85 mg
5.7%
Tocopherols and Tocotrienols
Raw Dried Plums have 0.85331995 mg of Vitamin E per 7 ounces, which is 5.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K118 μg
98%
Phytomenadione or phylloquinone
Raw Dried Plums have 118.0756675 μg of Vitamin K per 7 ounces, which is 98% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Plums
Calcium85.3 mg
8.53%
Raw Dried Plums have 85.331995 mg of Calcium per 7 ounces, which is 8.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.56 mg
62%
Raw Dried Plums have 0.557634665 mg of Copper per 7 ounces, which is 62% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride7.94 μg
0.2%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Raw Dried Plums have 7.93786 μg of Fluoride per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron1.85 mg
23%
Raw Dried Plums have 1.84555245 mg of Iron per 7 ounces, which is 23% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium81.4 mg
19.4%
Raw Dried Plums have 81.363065 mg of Magnesium per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.59 mg
25.8%
Raw Dried Plums have 0.593355035 mg of Manganese per 7 ounces, which is 25.8% 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
Phosphorus137 mg
19.6%
Raw Dried Plums have 136.928085 mg of Phosphorus per 7 ounces, which is 19.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1453 mg
42.7%
Raw Dried Plums have 1452.62838 mg of Potassium per 7 ounces, which is 42.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.6 μg
1.1%
Raw Dried Plums have 0.5953395 μg of Selenium per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.97 mg
0.26%
Raw Dried Plums have 3.96893 mg of Sodium per 7 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.87 mg
7.94%
Raw Dried Plums have 0.8731646 mg of Zinc per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water61.4 g
1.66%
Raw Dried Plums have 61.3596578 g of Water per 7 ounces, which is 1.66% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Dried Plums:
Minerals in 7 ounces of Raw Dried Plums:
Macronutrients in 7 ounces of Raw Dried Plums:



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