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Nutritional info of: Plums, dried (prunes), uncooked
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Dates, medjool

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Plums on a tree
Plums on a tree
Medjool Dates stuffed with Maytag Blue Cheese
Medjool Dates stuffed with Maytag Blue Cheese
 
Official USDA name:"Plums, dried (prunes), uncooked"
USDA Record Number:"09291"
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Food Group:Fruits and Fruit Juices
Official USDA name:"Dates, medjool"
USDA Record Number:"09421"
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Food Group:Fruits and Fruit Juices

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Plums, dried (prunes), uncooked vs Dates, medjool

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

240
Calories from Fat 3
 

% Daily Value*

 

Total Fat

0g
1%
 
Saturated Fat 0g0%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

64g
21%
 
Dietary Fiber 7g28%
 
Sugars 38g
 

Protein

2g
 
Vitamin A16% · Vitamin C0%
 
Calcium4% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

277
Calories from Fat 1
 

% Daily Value*

 

Total Fat

0g
0%
 
Saturated Fat 0g~
 
Trans Fat 0g
 

Cholesterol

0mg
~
 

Sodium

1mg
0%
 

Total Carbohydrate

75g
25%
 
Dietary Fiber 7g27%
 
Sugars 66g
 

Protein

2g
 
Vitamin A3% · Vitamin C0%
 
Calcium6% · Iron5%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Plums, dried (prunes), uncooked vs Dates, medjool

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories240 kcal1004 kJ12%
 
from Carbs230 kcal962.19 kJ
 
from Fat3.2 kcal13.31 kJ
 
from Protein7.3 kcal30.65 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories277 kcal1159 kJ14%
 
from Carbs269.9 kcal1129.23 kJ
 
from Fat1.3 kcal5.25 kJ
 
from Protein6.1 kcal25.45 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Plums, dried (prunes), uncooked vs Dates, medjool

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 781 IU 16%
 
Vitamin B6 0.205 mg 10%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0.6 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.43 mg 2%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 59.5 mcg 74%
 
Thiamin 0.051 mg 3%
 
Riboflavin 0.186 mg 11%
 
Niacin 1.882 mg 9%
 
Pantothenic Acid 0.422 mg 4%
 
Folate 4 mcg 1%
 
Folate, Food 4 mcg 1%
 
Folate, DFE 4 mcg DFE 1%
 
Choline 10.1 mg ~
 
Betaine 0.4 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 149 IU 3%
 
Vitamin B6 0.249 mg 12%
 
Vitamin B12 ~
 
Vitamin B12, Added ~
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K 2.7 mcg 3%
 
Thiamin 0.05 mg 3%
 
Riboflavin 0.06 mg 4%
 
Niacin 1.61 mg 8%
 
Pantothenic Acid 0.805 mg 8%
 
Folate 15 mcg 4%
 
Folate, Food 15 mcg 4%
 
Folate, DFE 15 mcg DFE 4%
 
Choline 9.9 mg ~
 
Betaine 0.4 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Plums, dried (prunes), uncooked vs Dates, medjool

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 43 mg 4%
 
Iron 0.93 mg 5%
 
Magnesium 41 mg 10%
 
Phosphorus 69 mg 7%
 
Potassium 732 mg 16%
 
Sodium 2 mg 0%
 
Zinc 0.44 mg 3%
 
Copper 0.281 mg 14%
 
Manganese 0.299 mg 15%
 
Selenium 0.3 mcg 0%
 
Fluoride 4 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 64 mg 6%
 
Iron 0.9 mg 5%
 
Magnesium 54 mg 14%
 
Phosphorus 62 mg 6%
 
Potassium 696 mg 15%
 
Sodium 1 mg 0%
 
Zinc 0.44 mg 3%
 
Copper 0.362 mg 18%
 
Manganese 0.296 mg 15%
 
Selenium ~
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Plums, dried (prunes), uncooked vs Dates, medjool

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein2.18g4%
 

Essential Aminos

 
Histidine0.027 g4%
 
Isoleucine0.041 g3%
 
Leucine0.066 g2%
 
Lysine0.05 g2%
 
Methionine0.016 g
 
Phenylalanine0.052 g
 
Threonine0.049 g5%
 
Tryptophan0.025 g9%
 
Valine0.056 g3%
 

Non-essential Aminos

 
Arginine0.037 g
 
Alanine0.066 g
 
Aspartate0.801 g
 
Cystine0.011 g
 
Glutamate0.114 g
 
Glycine0.047 g
 
Hydroxyproline
 
Proline0.13 g
 
Serine0.059 g
 
Tyrosine0.021 g
 
Methionine + Cystine† 0.027 g 3
 
Phenylalanine + Tyrosine† 0.073 g 7
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein1.81g4%
 

Essential Aminos

 
Histidine0.029 g4%
 
Isoleucine0.045 g3%
 
Leucine0.082 g3%
 
Lysine0.054 g3%
 
Methionine0.017 g
 
Phenylalanine0.048 g
 
Threonine0.042 g4%
 
Tryptophan0.007 g2%
 
Valine0.066 g4%
 

Non-essential Aminos

 
Arginine0.06 g
 
Alanine0.078 g
 
Aspartate0.22 g
 
Cystine0.046 g
 
Glutamate0.265 g
 
Glycine0.09 g
 
Hydroxyproline
 
Proline0.111 g
 
Serine0.062 g
 
Tyrosine0.016 g
 
Methionine + Cystine† 0.063 g 6
 
Phenylalanine + Tyrosine† 0.064 g 6
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Plums, dried (prunes), uncooked vs Dates, medjool

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates63.88g21%
 
Dietary Fiber7.1g28%
 
Starch5.11g
 
Sugars38.13g
 
Sucrose0.15g
 
Glucose25.46g
 
Fructose12.45g
 
Lactose0g
 
Maltose0.06g
 
Galactose0g
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates74.97g25%
 
Dietary Fiber6.7g27%
 
Starch~
 
Sugars66.47g
 
Sucrose0.53g
 
Glucose33.68g
 
Fructose31.95g
 
Lactose0g
 
Maltose0.3g
 
Galactose0g
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Plums, dried (prunes), uncooked vs Dates, medjool

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.38g1%
 
Total Omega-3 Fatty Acids0.017g
 
Total Omega-6 Fatty Acids0.044g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.088g0%
 
Arachidic Acid   [Eicosanoic Acid]0.001g
 
Behenic Acid   [Docosanoic Acid]0.001g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.005g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.007g
 
Lauric Acid   [Dodecanoic Acid]0.001g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.03g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.044g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.053g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.014g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.039g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.062g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]0g
 
Linoleic Acid   [Octadecadienoic Acid]0.044g
 
Linolenic Acid   [Octadecatrienoic Acid]0.017g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat0.15g0%
 
Total Omega-3 Fatty Acids0g
 
Total Omega-6 Fatty Acids0g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

~
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]~
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]~
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

~
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]~
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

~
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]~
 
Linolenic Acid   [Octadecatrienoic Acid]~
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Plums, dried (prunes), uncooked vs Dates, medjool

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water30.92g
 
Ash2.64g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol~
 
Water21.32g
 
Ash1.74g
 
Caffeine~
 
Theobromine~
 
Cholesterol~
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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