| Content | Plums are extremely nutritious, with a variety of health benefits to offer.
They contain many vitamins and minerals, in addition to fiber and antioxidants that may help reduce your risk of several chronic diseases.
You can consume plums fresh or dried. Dried plums, or prunes, are known for improving several health conditions, including constipation and osteoporosis.
Plums and prunes are impressively high in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants.
Here is an overview of the nutrition profiles of plums and prunes.
Plums
Plums are relatively low in calories but contain a fair amount of important vitamins and minerals. One plum contains the following nutrients
- Calories: 30
- Carbs: 8 grams
- Fiber: 1 gram
- Sugars: 7 grams
- Vitamin A: 5% of the RDI
- Vitamin C: 10% of the RDI
- Vitamin K: 5% of the RDI
- Potassium: 3% of the RDI
- Copper: 2% of the RDI
- Manganese: 2% of the RDI
Additionally, one plum provides a small number of B vitamins, phosphorus, and magnesium.
Prunes
By weight, prunes are higher in calories than plums. A 1-ounce (28-gram) serving of prunes contains the following
- Calories: 67
- Carbs: 18 grams
- Fiber: 2 grams
- Sugars: 11 grams
- Vitamin A: 4% of the RDI
- Vitamin K: 21% of the RDI
- Vitamin B2: 3% of the RDI
- Vitamin B3: 3% of the RDI
- Vitamin B6: 3% of the RDI
- Potassium: 6% of the RDI
- Copper: 4% of the RDI
- Manganese: 4% of the RDI
- Magnesium: 3% of the RDI
- Phosphorus: 2% of the RDI
Overall, the vitamin and mineral content of one serving of plums and prunes differs slightly. Prunes contain more vitamin K than plums and are somewhat higher in B vitamins and minerals | Suvarna Rekha is light Cadmium yellow with a blush of jasper red and abundant small, light coloured dots. The skin is medium thick and can be easily separated. The fruit has sweet taste and abundant juice of good quality.
| The avocado, a tree likely originating from south-central Mexico, is classified as a member of the flowering plant family Lauraceae. The fruit of the plant also called an avocado, is botanically a large berry containing a single large seed.
The avocado is a rather unique fruit. While most fruit consists primarily of carbohydrates, avocado is high in healthy fats. Numerous studies show that it has powerful health benefits. | Kiwis are small fruits that pack a lot of flavor and plenty of health benefits. Their green flesh is sweet and tangy. It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.
You may have heard that kiwi fruit is high in vitamin C, but besides that it has an incredible nutritional profile. This low calorie fruit (61 calories per 100g) can provide your RDA with many vital nutrients.
Here is the nutritional profile of 100g of raw kiwi fruit:
- 61 calories
- 0.5 g fat
- 3 mg sodium
- 15 g carbohydrates
- 9 g sugar
- 3g dietary fiber
- 1.1g protein
Vitamin C, also known as ascorbic acid is responsible for the growth and repair of body tissues as well as immune system support. In addition to vitamin C, kiwis contain a good amount of vitamin K. Vitamin K is a fat-soluble vitamin that regulates blood clotting, metabolism, and blood calcium levels. Considering it’s a fruit, kiwi contains an impressive amount of vitamin K at 40mcg per 1 cup.
Copper is a nutrient that works with iron to form red blood cells, supports healthy bones, nerves, and immune function, and helps iron absorption. Copper is a prevalent nutrient in kiwis and provides 14% of your recommended daily intake. Kiwis also contain reasonable amounts of folate, potassium, and dietary fiber. | Sapota
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