Plum
Description
The plum is the sweet, purple drupaceous fruit of a rosaceous tree in the genus Prunus, called the plum tree. This fruit contains a fairly high amount of vitamin C and lesser, but significant, levels of potassium and provitamin A carotenoids.
Plums are in season from May through Octorber with peaks supplies July and August.
Note: Plums should be in a fairly firm to slightly soft stage of ripeness. Avoid those with skin breaks, punctures or brown discoloration. Immature fruit, also to be avoided, is characterized as being hard, poorly colored and sometimes shriveled. Overmature fruit will be excessively soft, possibly leaking or decayed.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 36 | 119 | 83 |
| Protein: | .52 | .48 | .49 gm |
| Carbohydrates: | 8.59 | 30.91 | 21.66 gm |
| Fiber: | .4 | .44 | .45 gm |
| Total fats: | .41 | .13 | .14 gm |
| Saturated fats: | .032 | .011 | .011 gm |
| Unsaturated fats: | .356 | .117 | .123 gm |
| Cholesterol: | 0 | 0 | 0 mg |
1. Raw - 70 grams
2. Canned, Heavy Syrup - 3 fruits, 2-3/4 tbs. liquid, 133 grams
3. Canned, Light Syrup - 2-3/4 tbs., 133 grams
| 4 | 5 | |
| Calories: | 39 | 135 |
| Protein: | .37 | .47 gm |
| Carbohydrates: | 10.47 | 35.00 gm |
| Fiber: | .24 | .43 gm |
| Total fats: | .01 | .13 gm |
| Saturated fats: | .001 | .011 gm |
| Unsaturated fats: | .007 | .114 gm |
| Cholesterol: | 0 | 0 mg |
4. Canned, Water Packed - 2 tbs., 95 grams
5. Canned, Extra Heavy Syrup - 3 fruits, 2-3/4 tbs. liquid, 133 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | 213 | 344 | 352 IU |
| Thiamine: | .028 | .021 | .021 mg |
| Vitamin B-2: | .063 | .051 | .052 mg |
| Vitamin B-6: | .053 | .036 | .036 mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | trace | - | - mcg |
| Niacin: | .330 | .387 | .395 mg |
| Pantothenic Acid: | .120 | .096 | .096 mg |
| Folic acid: | 1.4 | 3.3 | 3.4 mcg |
| Vitamin C: | 6.3 | .6 | .6 mg |
| Vitamin E: | - | - | - IU |
1. Raw - 70 grams
2. Canned, Heavy Syrup - 3 fruits, 2-3/4 tbs. liquid, 133 grams
3. Canned, Light Syrup - 2-3/4 tbs., 133 grams
| 4 | 5 | USRDA | |
| Vitamin A: | 868 | 337 | 5000 IU |
| Thiamine: | .020 | .021 | 1.7 mg |
| Vitamin B-2: | .039 | .049 | 1.7 mg |
| Vitamin B-6: | .026 | .036 | 2.0 mg |
| Vitamin B-12: | 0 | 0 | 6 mcg |
| Biotin: | - | - | 300 mcg |
| Niacin: | .352 | .379 | 20 mg |
| Pantothenic Acid: | .068 | .096 | 10 mg |
| Folic acid: | 2.5 | 3.3 | 400 mcg |
| Vitamin C: | 2.6 | .5 | 60 mg |
| Vitamin E: | - | - | 30 IU |
4. Canned, Water Packed - 2 tbs., 95 grams
5. Canned, Extra Heavy Syrup - 3 fruits, 2-3/4 tbs. liquid, 133 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 2 | 12 | 13 mg |
| Copper: | .028 | .049 | .051 mg |
| Iron: | .07 | 1.12 | 1.14 mg |
| Magnesium: | 4 | 7 | 7 mg |
| Manganese: | .032 | .041 | .043 mg |
| Phosphorus: | 7 | 17 | 17 mg |
| Potassium: | 113 | 121 | 123 mg |
| Selenium: | - | - | - mcg |
| Sodium: | 0 | 26 | 26 mg |
| Zinc: | .06 | .10 | .10 mg |
1. Raw - 70 grams
2. Canned, Heavy Syrup - 3 fruits, 2-3/4 tbs. liquid, 133 grams
3. Canned, Light Syrup - 2-3/4 tbs., 133 grams
| 4 | 5 | USRDA | |
| Calcium: | 6 | 12 | 1000 mg |
| Copper: | .037 | .048 | 2 mg |
| Iron: | .15 | 1.09 | 18 mg |
| Magnesium: | 5 | 7 | 400 mg |
| Manganese: | .031 | .041 | n/a mg |
| Phosphorus: | 13 | 17 | 1000 mg |
| Potassium: | 120 | 118 | n/a mg |
| Selenium: | - | - | n/a mcg |
| Sodium: | 1 | 25 | n/a mg |
| Zinc: | .07 | .10 | 15 mg |
4. Canned, Water Packed - 2 tbls, 95 grams
5. Canned, Extra Heavy Syrup - 3 fruits, 2-3/4 tbls liquid, 133 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | - | - | - gm |
| Threonine: | .011 | .011 | .011 gm |
| Isoleucine: | .011 | .009 | .009 gm |
| Leucine: | .014 | .013 | .013 gm |
| Lysine: | .011 | .011 | .011 gm |
| Methionine: | .004 | .004 | .004 gm |
| Cysteine: | .003 | .003 | .003 gm |
| Phenylalanine: | .011 | .011 | .011 gm |
| Tyrosine: | .004 | .004 | .004 gm |
| Valine: | .013 | .012 | .012 gm |
| Arginine: | .009 | .008 | .008 gm |
| Histidine: | .009 | .008 | .008 gm |
| Alanine: | .019 | .017 | .019 gm |
| Aspartic acid: | .164 | .152 | .154 gm |
| Glutamic acid: | .024 | .023 | .023 gm |
| Glycine: | .008 | .008 | .008 gm |
| Proline: | .022 | .021 | .021 gm |
| Serine: | .013 | .012 | .012 gm |
1. Raw - 70 grams
2. Canned, Heavy Syrup - 3 fruits, 2-3/4 tbs. liquid, 133 grams
3. Canned, Light Syrup - 2-3/4 tbs., 133 grams
| 4 | 5 | |
| Tryptophan: | - | - gm |
| Threonine: | .008 | .009 gm |
| Isoleucine: | .008 | .009 gm |
| Leucine: | .010 | .013 gm |
| Lysine: | .008 | .011 gm |
| Methionine: | .003 | .004 gm |
| Cysteine: | .002 | .003 gm |
| Phenylalanine: | .008 | .011 gm |
| Tyrosine: | .003 | .004 gm |
| Valine: | .009 | .012 gm |
| Arginine: | .006 | .008 gm |
| Histidine: | .006 | .008 gm |
| Alanine: | .013 | .017 gm |
| Aspartic acid: | .116 | .150 gm |
| Glutamic acid: | .017 | .023 gm |
| Glycine: | .006 | .007 gm |
| Proline: | .016 | .021 gm |
| Serine: | .010 | .112 gm |
4. Canned, Water Packed - 2 tbs., 95 grams
5. Canned, Extra Heavy Syrup - 3 fruits, 2-3/4 tbs. liquid, 133 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.
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