Nutrients in 5 ounces of Raspberries

Raw Raspberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

10%

82%

5 oz ▼

Macro Nutrients

Raspberries

Energy73.7 kcal

2.54%

Raw Raspberries have 73.7087 kcal of Energy per 5 ounces, which is 2.54% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.92 g

0.95%

Raw Raspberries have 0.92135875 g of Fat per 5 ounces, which is 0.95% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.027 g

0.084%

Raw Raspberries have 0.026932025 g of Saturated Fat per 5 ounces, which is 0.084% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.18 g

11%

Raw Raspberries have 0.17860185 g of Omega 3 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.35 g

2.08%

Raw Raspberries have 0.352951275 g of Omega 6 per 5 ounces, which is 2.08% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Raspberries have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17 g

13%

Raw Raspberries have 16.9246515 g of Carbohydrate per 5 ounces, which is 13% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.27 g

8.64%

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

Raw Raspberries have 6.2652395 g of Sugars per 5 ounces, which is 8.64% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.33 g

4.6%

≤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 3.33106625 g of Fructose per 5 ounces, which is 4.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.64 g

Raw Raspberries have 2.6365035 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.28 g

Raw Raspberries have 0.283495 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.2 g

24.2%

Raw Raspberries have 9.2135875 g of Fiber per 5 ounces, which is 24.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.7 g

3.04%

Raw Raspberries have 1.70097 g of Protein per 5 ounces, which is 3.04% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raspberries

Vitamin A2.83 μg

0.31%

RAE, retinol activity equivalents

Raw Raspberries have 2.83495 μg of Vitamin A per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.045 mg

3.78%

Thiamine

Raw Raspberries have 0.0453592 mg of Vitamin B1 per 5 ounces, which is 3.78% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.054 mg

4.14%

Riboflavin

Raw Raspberries have 0.05386405 mg of Vitamin B2 per 5 ounces, which is 4.14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.85 mg

5.3%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 0.84765005 mg of Vitamin B3 per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.47 mg

9.33%

Pantothenic acid

Raw Raspberries have 0.466349275 mg of Vitamin B5 per 5 ounces, which is 9.33% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.078 mg

Pyridoxine

Raw Raspberries have 0.077961125 mg of Vitamin B6 per 5 ounces, which is 6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B74.86 μg

16.2%

Biotin

Raw Raspberries have 4.86193925 μg of Vitamin B7 per 5 ounces, which is 16.2% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B929.8 μg

7.44%

Folates and Folic Acid

Raw Raspberries have 29.766975 μg of Vitamin B9 per 5 ounces, which is 7.44% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C37 mg

41.3%

Ascorbic acid

Raw Raspberries have 37.137845 mg of Vitamin C per 5 ounces, which is 41.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.23 mg

8.22%

Tocopherols and Tocotrienols

Raw Raspberries have 1.23320325 mg of Vitamin E per 5 ounces, which is 8.22% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11 μg

9.2%

Phytomenadione or phylloquinone

Raw Raspberries have 11.056305 μg of Vitamin K per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raspberries

Calcium35.4 mg

3.54%

Raw Raspberries have 35.436875 mg of Calcium per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14%

Raw Raspberries have 0.12757275 mg of Copper per 5 ounces, which is 14% 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

Iron0.98 mg

12.2%

Raw Raspberries have 0.97805775 mg of Iron per 5 ounces, which is 12.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium31 mg

7.42%

Raw Raspberries have 31.18445 mg of Magnesium per 5 ounces, which is 7.42% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.95 mg

41.3%

Raw Raspberries have 0.94970825 mg of Manganese per 5 ounces, which is 41.3% 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

Phosphorus41 mg

5.87%

Raw Raspberries have 41.106775 mg of Phosphorus per 5 ounces, which is 5.87% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium214 mg

6.3%

Raw Raspberries have 214.038725 mg of Potassium per 5 ounces, which is 6.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.28 μg

0.52%

Raw Raspberries have 0.283495 μg of Selenium per 5 ounces, which is 0.52% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1.4 mg

0.094%

Raw Raspberries have 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.6 mg

5.4%

Raw Raspberries have 0.5953395 mg of Zinc per 5 ounces, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water122 g

3.3%

Raw Raspberries have 121.54848125 g of Water per 5 ounces, which is 3.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Raspberries:

5 ounces of Raspberries is an excellent source of Vitamin C.
It has a good amount of Vitamin B5, Vitamin B7, Vitamin B9, Vitamin E and Vitamin K.
It also has some Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Raspberries:

5 ounces of Raspberries is an excellent source of Manganese.
It has a good amount of Copper, Iron and Magnesium.
It also has some Calcium, Phosphorus, Potassium and Zinc.
It has no Selenium and Sodium.

Macronutrients in 5 ounces of Raw Raspberries:

5 ounces of Raspberries is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate and Sugars.
It also has some Fructose and Protein.
While 5 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Raspberries with:

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Food Info

Nutrients in 5 ounces of Raspberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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