Nutrients in 1 pound of Blackberries

Raw Blackberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

11%

80%

1 lb ▼

Macro Nutrients

Blackberries

Energy195 kcal

6.73%

Raw Blackberries have 195.04456 kcal of Energy per 1 pound, which is 6.73% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.22 g

2.3%

Raw Blackberries have 2.2226008 g of Fat per 1 pound, which is 2.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.064 g

0.2%

Raw Blackberries have 0.06350288 g of Saturated Fat per 1 pound, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.43 g

26.6%

Raw Blackberries have 0.42637648 g of Omega 3 per 1 pound, which is 26.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.84 g

4.96%

Raw Blackberries have 0.84368112 g of Omega 6 per 1 pound, which is 4.96% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate43.6 g

33.5%

Raw Blackberries have 43.5901912 g of Carbohydrate per 1 pound, which is 33.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars22 g

30.5%

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

Raw Blackberries have 22.1352896 g of Sugars per 1 pound, which is 30.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose11 g

15%

≤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 10.886208 g of Fructose per 1 pound, which is 15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose10.5 g

Raw Blackberries have 10.4779752 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.32 g

Raw Blackberries have 0.3175144 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber24 g

63.3%

Raw Blackberries have 24.040376 g of Fiber per 1 pound, which is 63.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.3 g

11.3%

Raw Blackberries have 6.3049288 g of Protein per 1 pound, which is 11.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blackberries

Vitamin A50 μg

5.54%

RAE, retinol activity equivalents

Raw Blackberries have 49.89512 μg of Vitamin A per 1 pound, which is 5.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.091 mg

7.56%

Thiamine

Raw Blackberries have 0.0907184 mg of Vitamin B1 per 1 pound, which is 7.56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.07%

Riboflavin

Raw Blackberries have 0.11793392 mg of Vitamin B2 per 1 pound, which is 9.07% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.93 mg

18.3%

Niacin, nicotinic acid, niacinamide

Raw Blackberries have 2.93020432 mg of Vitamin B3 per 1 pound, which is 18.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.25 mg

25%

Pantothenic acid

Raw Blackberries have 1.25191392 mg of Vitamin B5 per 1 pound, which is 25% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

10.5%

Pyridoxine

Raw Blackberries have 0.1360776 mg of Vitamin B6 per 1 pound, which is 10.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9113 μg

28.3%

Folates and Folic Acid

Raw Blackberries have 113.398 μg of Vitamin B9 per 1 pound, which is 28.3% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C95 mg

106%

Ascorbic acid

Raw Blackberries have 95.25432 mg of Vitamin C per 1 pound, which is 106% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.3 mg

35.4%

Tocopherols and Tocotrienols

Raw Blackberries have 5.3070264 mg of Vitamin E per 1 pound, which is 35.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K90 μg

75%

Phytomenadione or phylloquinone

Raw Blackberries have 89.811216 μg of Vitamin K per 1 pound, which is 75% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries

Calcium132 mg

13%

Raw Blackberries have 131.54168 mg of Calcium per 1 pound, which is 13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.75 mg

83%

Raw Blackberries have 0.7484268 mg of Copper per 1 pound, which is 83% 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

Iron2.8 mg

35%

Raw Blackberries have 2.8122704 mg of Iron per 1 pound, which is 35% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.6%

Raw Blackberries have 90.7184 mg of Magnesium per 1 pound, which is 21.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.93 mg

127%

Raw Blackberries have 2.93020432 mg of Manganese per 1 pound, which is 127% 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

Phosphorus100 mg

14.3%

Raw Blackberries have 99.79024 mg of Phosphorus per 1 pound, which is 14.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium735 mg

21.6%

Raw Blackberries have 734.81904 mg of Potassium per 1 pound, which is 21.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.3%

Raw Blackberries have 1.814368 μg of Selenium per 1 pound, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.54 mg

0.3%

Raw Blackberries 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

Zinc2.4 mg

22%

Raw Blackberries have 2.4040376 mg of Zinc per 1 pound, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water400 g

11%

Raw Blackberries have 399.841348 g of Water per 1 pound, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Blackberries:

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

Minerals in 1 pound of Raw Blackberries:

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

Macronutrients in 1 pound of Raw Blackberries:

1 pound of Blackberries is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Fructose and Protein.
It also has some Omega 6.
While 1 pound of product has trace amounts of 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 pound of Blackberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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