Nutrients in 7 ounces of Prunes

Raw Dehydrated Prunes.

Macros Ratio

Protein Fat Carbs

94%

7 oz ▼

Macro Nutrients

Prunes

Energy673 kcal

23%

Raw Dehydrated Prunes have 672.733635 kcal of Energy per 7 ounces, which is 23% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.45 g

1.5%

Raw Dehydrated Prunes have 1.44865945 g of Fat per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.37%

Raw Dehydrated Prunes have 0.117083435 g of Saturated Fat per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 3

No information available

Omega 60.32 g

1.86%

Raw Dehydrated Prunes have 0.315529935 g of Omega 6 per 7 ounces, which is 1.86% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Dehydrated Prunes 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

Carbohydrate177 g

136%

Raw Dehydrated Prunes have 176.75629755 g of Carbohydrate per 7 ounces, which is 136% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein7.34 g

13%

Raw Dehydrated Prunes have 7.3425205 g of Protein per 7 ounces, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prunes

Vitamin A175 μg

19.4%

RAE, retinol activity equivalents

Raw Dehydrated Prunes have 174.63292 μg of Vitamin A per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19.5%

Thiamine

Raw Dehydrated Prunes have 0.23416687 mg of Vitamin B1 per 7 ounces, which is 19.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25%

Riboflavin

Raw Dehydrated Prunes have 0.327436725 mg of Vitamin B2 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.94 mg

37%

Niacin, nicotinic acid, niacinamide

Raw Dehydrated Prunes have 5.943472675 mg of Vitamin B3 per 7 ounces, which is 37% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.83 mg

16.6%

Pantothenic acid

Raw Dehydrated Prunes have 0.82950637 mg of Vitamin B5 per 7 ounces, which is 16.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.48 mg

114%

Pyridoxine

Raw Dehydrated Prunes have 1.478426425 mg of Vitamin B6 per 7 ounces, which is 114% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B93.97 μg

0.99%

Folates and Folic Acid

Raw Dehydrated Prunes have 3.96893 μg of Vitamin B9 per 7 ounces, which is 0.99% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Dehydrated Prunes 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 C0 mg

Ascorbic acid

Raw Dehydrated Prunes have 0 mg of Vitamin C per 7 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Dehydrated Prunes 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Prunes

Calcium143 mg

14.3%

Raw Dehydrated Prunes have 142.88148 mg of Calcium per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.2 mg

135%

Raw Dehydrated Prunes have 1.212508115 mg of Copper per 7 ounces, which is 135% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

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

No information available

Iron7 mg

87.3%

Raw Dehydrated Prunes have 6.9853168 mg of Iron per 7 ounces, which is 87.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium127 mg

30.2%

Raw Dehydrated Prunes have 127.00576 mg of Magnesium per 7 ounces, which is 30.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.62 mg

27%

Raw Dehydrated Prunes have 0.61915308 mg of Manganese per 7 ounces, which is 27% 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

Phosphorus222 mg

31.8%

Raw Dehydrated Prunes have 222.26008 mg of Phosphorus per 7 ounces, which is 31.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2100 mg

61.8%

Raw Dehydrated Prunes have 2099.56397 mg of Potassium per 7 ounces, which is 61.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium9.92 mg

0.66%

Raw Dehydrated Prunes have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.5%

Raw Dehydrated Prunes have 1.48834875 mg of Zinc per 7 ounces, which is 13.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water7.94 g

0.21%

Raw Dehydrated Prunes have 7.93786 g of Water per 7 ounces, which is 0.21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Dehydrated Prunes:

7 ounces of Prunes has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B2 and Vitamin B3.
It also has a good amount of Vitamin A, Vitamin B1 and Vitamin B5.
While 7 ounces of product has trace amounts of Vitamin B9, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 7 ounces of Raw Dehydrated Prunes:

7 ounces of Prunes has outstanding amounts of Copper and Iron.
It is an excellent source of Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium and Zinc.
It has no Sodium.

Macronutrients in 7 ounces of Raw Dehydrated Prunes:

7 ounces of Prunes has outstanding amounts of Carbohydrate.
It has a good amount of Protein.
While 7 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Dehydrated Prunes with:

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

Food Info

Nutrients in 7 ounces of Prunes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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