Nutrients in 1 pound of Raspberries

Raw Raspberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

10%

82%

1 lb ▼

Macro Nutrients

Raspberries

Energy236 kcal

8.13%

Raw Raspberries have 235.86784 kcal of Energy per 1 pound, which is 8.13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.95 g

3.04%

Raw Raspberries have 2.948348 g of Fat per 1 pound, which is 3.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.086 g

0.27%

Raw Raspberries have 0.08618248 g of Saturated Fat per 1 pound, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.57 g

35.7%

Raw Raspberries have 0.57152592 g of Omega 3 per 1 pound, which is 35.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.13 g

6.64%

Raw Raspberries have 1.12944408 g of Omega 6 per 1 pound, which is 6.64% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Raspberries have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate54 g

41.7%

Raw Raspberries have 54.1588848 g of Carbohydrate per 1 pound, which is 41.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars20 g

27.7%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Raspberries have 20.0487664 g of Sugars per 1 pound, which is 27.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose10.7 g

14.7%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Raspberries have 10.659412 g of Fructose per 1 pound, which is 14.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose8.44 g

Raw Raspberries have 8.4368112 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.91 g

Raw Raspberries have 0.907184 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber29.5 g

77.6%

Raw Raspberries have 29.48348 g of Fiber per 1 pound, which is 77.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.44 g

9.7%

Raw Raspberries have 5.443104 g of Protein per 1 pound, which is 9.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raspberries

Vitamin A9.07 μg

RAE, retinol activity equivalents

Raw Raspberries have 9.07184 μg of Vitamin A per 1 pound, which is 1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.15 mg

12%

Thiamine

Raw Raspberries have 0.14514944 mg of Vitamin B1 per 1 pound, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg

13.3%

Riboflavin

Raw Raspberries have 0.17236496 mg of Vitamin B2 per 1 pound, which is 13.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.7 mg

17%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 2.71248016 mg of Vitamin B3 per 1 pound, which is 17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg

30%

Pantothenic acid

Raw Raspberries have 1.49231768 mg of Vitamin B5 per 1 pound, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.25 mg

19%

Pyridoxine

Raw Raspberries have 0.2494756 mg of Vitamin B6 per 1 pound, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B715.6 μg

52%

Biotin

Raw Raspberries have 15.5582056 μg of Vitamin B7 per 1 pound, which is 52% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B995 μg

24%

Folates and Folic Acid

Raw Raspberries have 95.25432 μg of Vitamin B9 per 1 pound, which is 24% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Raspberries have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C119 mg

132%

Ascorbic acid

Raw Raspberries have 118.841104 mg of Vitamin C per 1 pound, which is 132% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Raspberries have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.95 mg

26.3%

Tocopherols and Tocotrienols

Raw Raspberries have 3.9462504 mg of Vitamin E per 1 pound, which is 26.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K35.4 μg

29.5%

Phytomenadione or phylloquinone

Raw Raspberries have 35.380176 μg of Vitamin K per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raspberries

Calcium113 mg

11.3%

Raw Raspberries have 113.398 mg of Calcium per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.41 mg

45.4%

Raw Raspberries have 0.4082328 mg of Copper per 1 pound, which is 45.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.13 mg

39%

Raw Raspberries have 3.1297848 mg of Iron per 1 pound, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium100 mg

23.8%

Raw Raspberries have 99.79024 mg of Magnesium per 1 pound, which is 23.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.04 mg

132%

Raw Raspberries have 3.0390664 mg of Manganese per 1 pound, which is 132% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus132 mg

18.8%

Raw Raspberries have 131.54168 mg of Phosphorus per 1 pound, which is 18.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium685 mg

20%

Raw Raspberries have 684.92392 mg of Potassium per 1 pound, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.91 μg

1.65%

Raw Raspberries have 0.907184 μg of Selenium per 1 pound, which is 1.65% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.54 mg

0.3%

Raw Raspberries have 4.53592 mg of Sodium per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.9 mg

17.3%

Raw Raspberries have 1.9050864 mg of Zinc per 1 pound, which is 17.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water389 g

10.5%

Raw Raspberries have 388.95514 g of Water per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Raspberries:

1 pound of Raspberries has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B5, Vitamin B7, Vitamin B9, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
While 1 pound of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 1 pound of Raw Raspberries:

1 pound of Raspberries has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron, Magnesium and Potassium.
It also has a good amount of Calcium, Phosphorus and Zinc.
While 1 pound of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 1 pound of Raw Raspberries:

1 pound of Raspberries is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Fructose and Protein.
It also has some Fat and Omega 6.
It has no Saturated Fat, Glucose and Sucrose.

Compare Raw Raspberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Raspberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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