Prune

"Prunes Help Your Overall Digestive Health"

Eating 100 g of prunes a day contributes to normal bowel function and may also help overall digestive health (1). Prunes have also been linked to the prevention and reversal of bone loss, especially in postmenopausal women (2).

They’re also high in fiber, potassium, vitamin A and vitamin K, which contributes to normal blood clotting and the maintenance of normal bones
(1,3,4).
References:
1.Commission Regulation (EU) No 432/2012 of 16 May 2012.
2.Hooshmand, S., Chai, S. C., Saadat, R. L., Payton, M. E., Brummel-Smith, K., & Arjmandi, B. H. (2011). Comparative effects of dried plum and dried apple on bone in postmenopausal women. British Journal of Nutrition, 106(6), 923.
3.USDA National Nutrient Database for Standard Reference Legacy Release April, 2018.
4.Regulation (EC) No 1924/2006 of the European Parliament and of the Council of 20 December 2006 on nutrition and health claims made on foods.

 
Nutrient Units Value per 100gr Value per 28gr, 1 oz (1 handful)
Proximates      
Water g 30.92 8.77
Energy kcal 240 68.04
Energy kJ 1006 285.2
Nutrient Units Value per 100gr Value per 28gr, 1 oz (1 handful)
Proximates      
Water g 30.92 8.77
Energy kcal 240 68.04
Energy kJ 1006 285.2
Protein g 2.18 0.61
Total lipid (fat) g 0.38 0.11
Ash g 2.64 0.74
Carbohydrate, by difference g 63.88 18.11
Fiber, total dietary g 7.1 2.0
Sugars, total g 38.13 10.81
Sucrose g 0.15 0.04
Glucose (dextrose) g 25.46 7.22
Fructose g 12.45 3.53
Lactose , by difference g 0.00 0.00
Maltose g 0.06 0.02
Galactose g 0.00 0.00
Starch g 5.11 1.45
Minerals      
Calcium, Ca 1 mg 43 12
Iron, Fe mg 0.93 0.26
Magnesium, Mg mg 41 12
Phosphorus, P mg 69 19.5
Potassium, K mg 732 207.5
Sodium, Na mg 2 0.57
Zinc, Zn mg 0.44 0.12
Copper, Cu mg 0.281 0.079
Manganese, Mn mg 0.299 0.084
Selenium, Se µg 0.3 0.085
Fluoride, F µg 4.0 1.1
Vitamins      
Vitamin C, total ascorbic acid mg 0.6 0.2
Thiamin mg 0.051 0.014
Riboflavin mg 0.186 0.052
Niacin mg 1.882 0.534
Pantothenic acid mg 0.422 0.119
Vitamin B-6 mg 0.205 0.058
Folate, total µg 4 1
Folic acid µg 0.0 0.0
Folate, food µg 4 1
Folate, DFE µg 4 1
Choline, total mg 10.1 2.8
Betaine mg 0.4 0.1
Vitamin B-12 µg 0.00 0.00
Vitamin B-12, added µg 0.00 0.00
Vitamin A, RAE µg 39 11
Retinol µg 0.0 0.0
Carotene, beta µg 394 111.7
Carotene, alpha µg 57 16
Cryptoxanthin, beta µg 93 26
Vitamin A, IU IU 781 221.4
Lycopene µg 0.0 0.0
Lutein + zeaxanthin µg 148 42
Vitamin E (alpha-tocopherol) mg 0.43 0.12
Vitamin E, added mg 0.00 0.00
Tocopherol, beta mg 0.00 0.00
Tocopherol, gamma mg 0.02 0.01
Tocopherol, delta mg 0.00 0.00
Vitamin D (D2 + D3) µg 0.0 0.0
Vitamin D IU 0.0 0.0
Vitamin K (phylloquinone) µg 59.5 16.8
Lipids      
17:0 g 0.000 0.000
Fatty acids, total saturated g 0.088 0.025
8:0 g 0.007 0.002
14:0 g 0.000 0.000
10:0 g 0.005 0.001
4:0 g 0.000 0.000
18:0 g 0.044 0.012
15:0 g 0.000 0.000
12:0 g 0.001 0.000
6:0 g 0.000 0.000
16:0 g 0.030 0.008
20:0 g 0.001 0.000
22:0 g 0.001 0.000
Fatty acids, total monounsaturated g 0.053 0.015
14:1 g 0.000 0.000
15:1 g 0.000 0.000
16:1 undifferentiated g 0.039 0.011
17:1 g 0.000 0.000
18:1 undifferentiated g 0.014 0.004
20:1 g 0.000 0.000
22:1 undifferentiated g 0.000 0.000
Fatty acids, total polyunsaturated g 0.062 0.017
18:2 undifferentiated g 0.044 0.012
18:3 undifferentiated g 0.017 0.005
18:3 n-6 c,c,c g 0.000 0.000
18:4 g 0.000 0.000
20:2 n-6 c,c g 0.000 0.000
20:3 undifferentiated g 0.000 0.000
20:4 undifferentiated g 0.000 0.000
20:5 n-3 (EPA) g 0.000 0.000
22:5 n-3 (DPA) g 0.000 0.000
22:6 n-3 (DHA) g 0.000 0.000
Cholesterol mg 0.0 0.0
Amino Acids      
Tryptophan g 0.025 0.007
Threonine g 0.049 0.014
Isoleucine g 0.041 0.012
Leucine g 0.066 0.019
Lysine g 0.050 0.014
Methionine g 0.016 0.004
Cystine g 0.011 0.003
Phenylalanine g 0.052 0.015
Tyrosine g 0.021 0.006
Valine g 0.056 0.016
Arginine g 0.037 0.010
Histidine g 0.027 0.008
Alanine g 0.066 0.019
Aspartic acid g 0.801 0.227
Glutamic acid g 0.114 0.032
Glycine g 0.047 0.013
Prolin g 0.130 0.037
Serine g 0.059 0.017
Others      
Alcohol, ethyl g 0.0 0.0
Caffeine mg 0.0 0.0
Theobromine mg 0.0 0.0
Source: National Nutrient Database for Standard Reference Legacy Release April, 2018, NDB No: 09291, g = gram mg = milligram mcg = microgram IU = International Unit
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