Nutrients in 14 ounces of Nectarines

Raw Nectarines (Prunus persica var. nucipersica).

Macros Ratio

Protein Fat Carbs

85%

14 oz ▼

Macro Nutrients

Nectarines

Energy175 kcal

6.02%

Raw Nectarines have 174.63292 kcal of Energy per 14 ounces, which is 6.02% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.27 g

1.3%

Raw Nectarines have 1.2700576 g of Fat per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.099 g

0.31%

Raw Nectarines have 0.09922325 g of Saturated Fat per 14 ounces, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.008 g

0.5%

Raw Nectarines have 0.00793786 g of Omega 3 per 14 ounces, which is 0.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.44 g

2.6%

Raw Nectarines have 0.44055123 g of Omega 6 per 14 ounces, which is 2.6% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Nectarines have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate42 g

32.2%

Raw Nectarines have 41.8722115 g of Carbohydrate per 14 ounces, which is 32.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars31.3 g

43%

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

Raw Nectarines have 31.3148577 g of Sugars per 14 ounces, which is 43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose5.44 g

7.5%

≤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 Nectarines have 5.4374341 g of Fructose per 14 ounces, which is 7.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.23 g

Raw Nectarines have 6.2312201 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose19.3 g

Raw Nectarines have 19.3286891 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber6.75 g

17.8%

Raw Nectarines have 6.747181 g of Fiber per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.2 g

7.5%

Raw Nectarines have 4.2070658 g of Protein per 14 ounces, which is 7.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Nectarines

Vitamin A67.5 μg

7.5%

RAE, retinol activity equivalents

Raw Nectarines have 67.47181 μg of Vitamin A per 14 ounces, which is 7.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11.2%

Thiamine

Raw Nectarines have 0.13494362 mg of Vitamin B1 per 14 ounces, which is 11.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.24%

Riboflavin

Raw Nectarines have 0.10716111 mg of Vitamin B2 per 14 ounces, which is 8.24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.47 mg

28%

Niacin, nicotinic acid, niacinamide

Raw Nectarines have 4.46504625 mg of Vitamin B3 per 14 ounces, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.73 mg

14.7%

Pantothenic acid

Raw Nectarines have 0.73425205 mg of Vitamin B5 per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.099 mg

7.63%

Pyridoxine

Raw Nectarines have 0.09922325 mg of Vitamin B6 per 14 ounces, which is 7.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B920 μg

4.96%

Folates and Folic Acid

Raw Nectarines have 19.84465 μg of Vitamin B9 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Nectarines have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C21.4 mg

24%

Ascorbic acid

Raw Nectarines have 21.432222 mg of Vitamin C per 14 ounces, which is 24% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Nectarines have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.06 mg

20.4%

Tocopherols and Tocotrienols

Raw Nectarines have 3.0560761 mg of Vitamin E per 14 ounces, which is 20.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K8.73 μg

7.28%

Phytomenadione or phylloquinone

Raw Nectarines have 8.731646 μg of Vitamin K per 14 ounces, which is 7.28% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Nectarines

Calcium24 mg

2.4%

Raw Nectarines have 23.81358 mg of Calcium per 14 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

38%

Raw Nectarines have 0.34132798 mg of Copper per 14 ounces, which is 38% 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

Iron1.1 mg

14%

Raw Nectarines have 1.1113004 mg of Iron per 14 ounces, which is 14% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.7 mg

8.5%

Raw Nectarines have 35.72037 mg of Magnesium per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.21 mg

9.3%

Raw Nectarines have 0.21432222 mg of Manganese per 14 ounces, which is 9.3% 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

Phosphorus103 mg

14.7%

Raw Nectarines have 103.19218 mg of Phosphorus per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium798 mg

23.5%

Raw Nectarines have 797.75493 mg of Potassium per 14 ounces, which is 23.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Raw Nectarines have 0 μg of Selenium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Raw Nectarines have 0 mg of Sodium per 14 ounces, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.67 mg

6.13%

Raw Nectarines have 0.6747181 mg of Zinc per 14 ounces, which is 6.13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water348 g

9.4%

Raw Nectarines have 347.6385787 g of Water per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Nectarines:

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

Minerals in 14 ounces of Raw Nectarines:

14 ounces of Nectarines is an excellent source of Copper and Potassium.
It has a good amount of Iron, Magnesium, Manganese and Phosphorus.
It also has some Zinc.
While 14 ounces of product has trace amounts of Calcium, it has no Selenium and Sodium.

Macronutrients in 14 ounces of Raw Nectarines:

14 ounces of Nectarines is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fructose, Fiber and Protein.
It also has some Omega 6.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat, Omega 3, Glucose and Sucrose.

Compare Raw Nectarines with:

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

Food Info

Nutrients in 14 ounces of Nectarines

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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