Nutrients in 1 kilogram of Blackberries

Raw Blackberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

11%

80%

1 kg ▼

Macro Nutrients

Blackberries

Energy430 kcal

15%

Raw Blackberries have 430 kcal of Energy per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.9 g

5.05%

Raw Blackberries have 4.9 g of Fat per 1 kilogram, which is 5.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.44%

Raw Blackberries have 0.14 g of Saturated Fat per 1 kilogram, which is 0.44% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.94 g

58.8%

Raw Blackberries have 0.94 g of Omega 3 per 1 kilogram, which is 58.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.86 g

11%

Raw Blackberries have 1.86 g of Omega 6 per 1 kilogram, which is 11% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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

Carbohydrate96 g

74%

Raw Blackberries have 96.1 g of Carbohydrate per 1 kilogram, which is 74% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars48.8 g

67.3%

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

Raw Blackberries have 48.8 g of Sugars per 1 kilogram, which is 67.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose24 g

33%

≤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 Blackberries have 24 g of Fructose per 1 kilogram, which is 33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose23 g

Raw Blackberries have 23.1 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.7 g

Raw Blackberries have 0.7 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber53 g

139%

Raw Blackberries have 53 g of Fiber per 1 kilogram, which is 139% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

25%

Raw Blackberries have 13.9 g of Protein per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blackberries

Vitamin A110 μg

12.2%

RAE, retinol activity equivalents

Raw Blackberries have 110 μg of Vitamin A per 1 kilogram, which is 12.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

16.7%

Thiamine

Raw Blackberries have 0.2 mg of Vitamin B1 per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.26 mg

20%

Riboflavin

Raw Blackberries have 0.26 mg of Vitamin B2 per 1 kilogram, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.46 mg

40.4%

Niacin, nicotinic acid, niacinamide

Raw Blackberries have 6.46 mg of Vitamin B3 per 1 kilogram, which is 40.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.76 mg

55%

Pantothenic acid

Raw Blackberries have 2.76 mg of Vitamin B5 per 1 kilogram, which is 55% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23%

Pyridoxine

Raw Blackberries have 0.3 mg of Vitamin B6 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9250 μg

62.5%

Folates and Folic Acid

Raw Blackberries have 250 μg of Vitamin B9 per 1 kilogram, which is 62.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Blackberries have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C210 mg

233%

Ascorbic acid

Raw Blackberries have 210 mg of Vitamin C per 1 kilogram, which is 233% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Blackberries have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E11.7 mg

78%

Tocopherols and Tocotrienols

Raw Blackberries have 11.7 mg of Vitamin E per 1 kilogram, which is 78% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K198 μg

165%

Phytomenadione or phylloquinone

Raw Blackberries have 198 μg of Vitamin K per 1 kilogram, which is 165% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries

Calcium290 mg

29%

Raw Blackberries have 290 mg of Calcium per 1 kilogram, which is 29% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.65 mg

183%

Raw Blackberries have 1.65 mg of Copper per 1 kilogram, which is 183% 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

Iron6.2 mg

77.5%

Raw Blackberries have 6.2 mg of Iron per 1 kilogram, which is 77.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium200 mg

47.6%

Raw Blackberries have 200 mg of Magnesium per 1 kilogram, which is 47.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.46 mg

281%

Raw Blackberries have 6.46 mg of Manganese per 1 kilogram, which is 281% 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

Phosphorus220 mg

31.4%

Raw Blackberries have 220 mg of Phosphorus per 1 kilogram, which is 31.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1620 mg

47.6%

Raw Blackberries have 1620 mg of Potassium per 1 kilogram, which is 47.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Raw Blackberries have 4 μg of Selenium per 1 kilogram, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Raw Blackberries have 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc5.3 mg

48%

Raw Blackberries have 5.3 mg of Zinc per 1 kilogram, which is 48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water882 g

24%

Raw Blackberries have 881.5 g of Water per 1 kilogram, which is 24% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Blackberries:

1 kilogram of Blackberries has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E.
It also has a good amount of Vitamin A, Vitamin B1 and Vitamin B2.
It has no Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Blackberries:

1 kilogram of Blackberries has outstanding amounts of Copper and Manganese.
It is an excellent source of Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has a good amount of Selenium.
It has no Sodium.

Macronutrients in 1 kilogram of Raw Blackberries:

1 kilogram of Blackberries has outstanding amounts of Fiber.
It is an excellent source of Omega 3, Carbohydrate, Sugars, Fructose and Protein.
It also has a good amount of Omega 6.
This fruit has some Fat.
It has no Saturated Fat, Glucose and Sucrose.

Compare Raw Blackberries with:

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

Food Info

Nutrients in 1 kilogram of Blackberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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