Prune

"Eating 100 g of prunes a day contributes to normal bowel function and may also help 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).

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
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.