Nutrients in 7 ounces of Plums

Raw Plums (Prunus spp.).

Macros Ratio

Protein Fat Carbs

90%

7 oz ▼

Macro Nutrients

Plums

Energy91 kcal

3.15%

Raw Plums have 91.28539 kcal of Energy per 7 ounces, which is 3.15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.56 g

0.57%

Raw Plums have 0.5556502 g of Fat per 7 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.034 g

0.11%

Raw Plums have 0.033735905 g of Saturated Fat per 7 ounces, which is 0.11% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.087 g

0.51%

Raw 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

Raw 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

Carbohydrate22.7 g

17.4%

Raw Plums have 22.6625903 g of Carbohydrate per 7 ounces, which is 17.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19.7 g

27%

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

Raw Plums have 19.6858928 g of Sugars per 7 ounces, which is 27% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose6.1 g

8.4%

≤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 Plums have 6.09230755 g of Fructose per 7 ounces, which is 8.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose10 g

Raw Plums have 10.06123755 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.1 g

Raw Plums have 3.11561005 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.78 g

7.3%

Raw Plums have 2.778251 g of Fiber per 7 ounces, which is 7.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.4 g

2.5%

Raw Plums have 1.3891255 g of Protein per 7 ounces, which is 2.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Plums

Vitamin A33.7 μg

3.75%

RAE, retinol activity equivalents

Raw Plums have 33.735905 μg of Vitamin A per 7 ounces, which is 3.75% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.056 mg

4.63%

Thiamine

Raw Plums have 0.05556502 mg of Vitamin B1 per 7 ounces, which is 4.63% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.052 mg

3.97%

Riboflavin

Raw Plums have 0.05159609 mg of Vitamin B2 per 7 ounces, which is 3.97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.83 mg

5.17%

Niacin, nicotinic acid, niacinamide

Raw Plums have 0.827521905 mg of Vitamin B3 per 7 ounces, which is 5.17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.27 mg

5.36%

Pantothenic acid

Raw Plums have 0.267902775 mg of Vitamin B5 per 7 ounces, which is 5.36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.058 mg

4.43%

Pyridoxine

Raw Plums have 0.057549485 mg of Vitamin B6 per 7 ounces, which is 4.43% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B99.92 μg

2.5%

Folates and Folic Acid

Raw Plums have 9.922325 μg of Vitamin B9 per 7 ounces, which is 2.5% 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 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 C19 mg

21%

Ascorbic acid

Raw Plums have 18.8524175 mg of Vitamin C per 7 ounces, which is 21% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.52 mg

3.44%

Tocopherols and Tocotrienols

Raw Plums have 0.5159609 mg of Vitamin E per 7 ounces, which is 3.44% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.7 μg

10.6%

Phytomenadione or phylloquinone

Raw Plums have 12.700576 μg of Vitamin K per 7 ounces, which is 10.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Plums

Calcium12 mg

1.2%

Raw Plums have 11.90679 mg of Calcium per 7 ounces, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12.6%

Raw Plums have 0.113114505 mg of Copper per 7 ounces, which is 12.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride3.97 μg

0.099%

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

Raw Plums have 3.96893 μg of Fluoride per 7 ounces, which is 0.099% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.34 mg

4.2%

Raw Plums have 0.33735905 mg of Iron per 7 ounces, which is 4.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium14 mg

3.3%

Raw Plums have 13.891255 mg of Magnesium per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.1 mg

4.5%

Raw Plums have 0.10319218 mg of Manganese per 7 ounces, which is 4.5% 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

Phosphorus31.8 mg

4.54%

Raw Plums have 31.75144 mg of Phosphorus per 7 ounces, which is 4.54% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium312 mg

9.16%

Raw Plums have 311.561005 mg of Potassium per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Raw Plums have 0 μg of Selenium per 7 ounces, 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.2 mg

1.8%

Raw Plums have 0.1984465 mg of Zinc per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water173 g

4.68%

Raw Plums have 173.10488195 g of Water per 7 ounces, which is 4.68% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Plums:

7 ounces of Plums is an excellent source of Vitamin C.
It has a good amount of Vitamin K.
It also has some 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 7 ounces of Raw Plums:

7 ounces of Plums has a good amount of Copper and Potassium.
It has some Iron, Magnesium, Manganese and Phosphorus.
While 7 ounces of product has trace amounts of Calcium and Zinc, it has no Fluoride, Selenium and Sodium.

Macronutrients in 7 ounces of Raw Plums:

7 ounces of Plums is an excellent source of Sugars.
It has a good amount of Carbohydrate, Fructose and Fiber.
It also has some Protein.
It has no Fat, Saturated Fat, Omega 3, Omega 6, Glucose and Sucrose.

Compare Raw Plums with:

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

Food Info

Nutrients in 7 ounces of Plums

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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