Structured Nutritional Data & Citations
Plum (Prunus domestica) - Nutritional Profile & Properties
A. Per 100g Raw Edible Portion (USDA Standard)
| Nutrient Group | Item | Value (per 100g) | Unit | Notes |
|---|---|---|---|---|
| Energy | Calories | 46 | kcal | |
| Macronutrients | Protein | 0.7 | g | |
| Carbohydrates | 11.4 | g | Total. Includes sugars and fiber. | |
| - Sugars | 9.9 | g | Fructose, glucose, sucrose. | |
| - Fiber | 1.4 | g | Dietary fiber. | |
| Fat (Total) | 0.3 | g | Primarily unsaturated. |
B. Per Standard Serving (1 Medium Plum, approx. 66g)
| Nutrient Group | Item | Value (per 66g) | Unit | Notes |
|---|---|---|---|---|
| Energy | Calories | 30 | kcal | |
| Macronutrients | Protein | 0.5 | g | |
| Carbohydrates | 7.5 | g | ||
| - Sugars | 6.5 | g | ||
| - Fiber | 0.9 | g | ||
| Fat (Total) | 0.2 | g |
C. Key Micronutrients (per 100g)
- Vitamins:
- Vitamin C: 9.5 mg (11% DV)
- Vitamin A (equiv. from Beta-carotene): 345 IU (7% DV)
- Vitamin K: 6.4 µg (5% DV)
- Vitamin B6: 0.029 mg (2% DV)
- Minerals:
- Potassium: 157 mg (3% DV)
- Copper: 0.057 mg (6% DV)
- Manganese: 0.052 mg (2% DV)
- Antioxidants: Rich in phenolic compounds (e.g., chlorogenic acid, caffeic acid), anthocyanins (especially in dark-skinned varieties), and carotenoids.
D. Functional Impact
- Glycemic Index (GI): Low (typically 35-45). Varies slightly by ripeness and variety.
- Glycemic Load (GL): Low (approx. 4-5 per standard serving).
- Satiety Score: Moderate. The combination of water (87% by weight) and dietary fiber contributes to a feeling of fullness.
E. Physical Properties
- Density: Approximately 0.98 - 1.02 g/cm³ for raw, whole fruit (varies by ripeness and water content).
- Volumetric Contraction (after cooking/drying):
- Stewing/Baking: Moderate contraction (5-15%) due to water loss and cell wall breakdown.
- Drying (Prunes): Significant contraction (up to 70-80%) as water content is reduced from ~87% to ~30-35%. This concentrates sugars, fiber, and nutrients, increasing caloric density dramatically.
F. Citations & References
- USDA FoodData Central. (2019). Plums, raw. FDC ID: 170068. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients (Access date: [Insert Current Date])
- Brand-Miller, J. C., et al. (2002). The New Glucose Revolution: The Authoritative Guide to the Glycemic Index – the Dietary Solution for Permanent Weight Loss and Peak Health. Marlowe & Company. (For GI/GL data consensus).
- Hertog, M. G. L., et al. (1992). Content of potentially anticarcinogenic flavonoids of 28 fruits and 64 vegetables commonly consumed in the Netherlands. Journal of Agricultural and Food Chemistry, 40(2), 2379-2384. (For antioxidant content).
Field Notes: Dr. Aria Vance
Subject: Plum
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
Why Plum Is Difficult to Track
Dr. Aria Vance, Lead Nutrition Data Scientist at NutriSnap
The venerable plum. An ancient fruit, indeed. Its lineage stretches back millennia, originating in China, then spreading across the Silk Road, charming the Romans, and becoming a staple across continents. Plum trees, Prunus domestica, they're not just a single entity, are they? Oh, no. From the vibrant green of a Greengage to the dusky purple of a Black Amber, the tiny tartness of a Damson, or the juicy sweetness of a Mirabelle, the sheer diversity is staggering. And each variant, each cultivar, brings its own subtle symphony of sugars, water, and fiber to the table. This is where the manual tracking game utterly collapses.
Trying to log "one plum" into a generic food diary is a fool's errand. A wild guess, at best. Are we talking about a dainty little backyard plum, roughly the size of a golf ball, or one of those gargantuan pluots, plump as a small apple, bursting with juice? The caloric swing between these extremes? Significant. It’s not just a rounding error; it’s a chasm!
Then there's the preparation. Raw, fresh from the tree? Simple enough, relatively. But what about a plum compote, simmering with hidden sugars, perhaps a dollop of honey, transforming a simple fruit into a calorie bomb? Or the notorious prune – a plum, shrunken, concentrated, its water content evaporated, its sugars and fiber condensed into a dense, chewy morsel. Weighing a fresh plum for exact data is one thing. But who, honestly, pulls out a kitchen scale at a family picnic, scrutinizing Aunt Carol's homemade plum tart before taking a bite? Nobody. And should they? It's absurd.
The pit, too, is a silent saboteur of accuracy. A plum's pit can account for a decent percentage of its total weight. Do users meticulously weigh the edible flesh after pitting? Unlikely. Most will simply weigh the whole fruit, or worse, eyeball it, then log a "medium plum" from a database entry that assumes edible portion only. It’s a cascading failure of precision.
This is precisely why I was driven to find a better way. I mean, we're living in the 21st century! We have supercomputers in our pockets. The archaic rituals of measuring cups and clunky food scales, or the mental gymnastics of estimating "two fistfuls" of fruit, are relics. They're tedious. They're prone to human error, cognitive biases, and let's be honest, outright avoidance. People give up. Nutrition tracking shouldn't be a chore for a monastic order.
That's the beauty of NutriSnap. It’s not just taking a photo; it’s performing forensic visual analysis. Our AI doesn't just see "a plum." It dissects the image, analyzing size, likely variety, state of preparation, even making intelligent estimates about the presence and impact of a pit. It's the difference between a blurry sketch and a high-resolution blueprint of your meal. Finally, real data, derived from real-world eating, without the constant, soul-crushing burden of manual input. It’s revolutionizing personal nutrition, one visually analyzed plum at a time.
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