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Nutrients in 300 calories of Blackberries

Raw Blackberries (Rubus spp.).

Weight per 300 Calories

Blackberries
698g

Raw Blackberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
11%
9%
80%
300 kcal ▼

Macro Nutrients

Blackberries
Energy300 kcal
10.3%
Raw Blackberries have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.4 g
3.52%
Raw Blackberries have 3.4186046511628 g of Fat per 300 calories, which is 3.52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.098 g
0.31%
Raw Blackberries have 0.097674418604651 g of Saturated Fat per 300 calories, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.66 g
41%
Raw Blackberries have 0.65581395348837 g of Omega 3 per 300 calories, which is 41% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.3 g
7.63%
Raw Blackberries have 1.2976744186047 g of Omega 6 per 300 calories, which is 7.63% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Blackberries have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate67 g
51.6%
Raw Blackberries have 67.046511627907 g of Carbohydrate per 300 calories, which is 51.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars34 g
47%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blackberries have 34.046511627907 g of Sugars per 300 calories, which is 47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose16.7 g
23%
≤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 16.744186046512 g of Fructose per 300 calories, which is 23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose16 g
%
Raw Blackberries have 16.116279069767 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.49 g
%
Raw Blackberries have 0.48837209302326 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber37 g
97%
Raw Blackberries have 36.976744186047 g of Fiber per 300 calories, which is 97% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.7 g
17.3%
Raw Blackberries have 9.6976744186047 g of Protein per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blackberries
Vitamin A76.7 μg
8.53%
RAE, retinol activity equivalents
Raw Blackberries have 76.744186046512 μg of Vitamin A per 300 calories, which is 8.53% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.14 mg
11.6%
Thiamine
Raw Blackberries have 0.13953488372093 mg of Vitamin B1 per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.18 mg
14%
Riboflavin
Raw Blackberries have 0.18139534883721 mg of Vitamin B2 per 300 calories, which is 14% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.5 mg
28%
Niacin, nicotinic acid, niacinamide
Raw Blackberries have 4.506976744186 mg of Vitamin B3 per 300 calories, which is 28% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.93 mg
38.5%
Pantothenic acid
Raw Blackberries have 1.9255813953488 mg of Vitamin B5 per 300 calories, which is 38.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg
16%
Pyridoxine
Raw Blackberries have 0.2093023255814 mg of Vitamin B6 per 300 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9174 μg
43.6%
Folates and Folic Acid
Raw Blackberries have 174.41860465116 μg of Vitamin B9 per 300 calories, which is 43.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Blackberries have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C147 mg
163%
Ascorbic acid
Raw Blackberries have 146.51162790698 mg of Vitamin C per 300 calories, which is 163% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Blackberries have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E8.16 mg
54.4%
Tocopherols and Tocotrienols
Raw Blackberries have 8.1627906976744 mg of Vitamin E per 300 calories, which is 54.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K138 μg
115%
Phytomenadione or phylloquinone
Raw Blackberries have 138.13953488372 μg of Vitamin K per 300 calories, which is 115% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries
Calcium202 mg
20.2%
Raw Blackberries have 202.32558139535 mg of Calcium per 300 calories, which is 20.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.15 mg
128%
Raw Blackberries have 1.1511627906977 mg of Copper per 300 calories, which is 128% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron4.33 mg
54%
Raw Blackberries have 4.3255813953488 mg of Iron per 300 calories, which is 54% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium140 mg
33.2%
Raw Blackberries have 139.53488372093 mg of Magnesium per 300 calories, which is 33.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.5 mg
196%
Raw Blackberries have 4.506976744186 mg of Manganese per 300 calories, which is 196% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus153 mg
22%
Raw Blackberries have 153.48837209302 mg of Phosphorus per 300 calories, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1130 mg
33.2%
Raw Blackberries have 1130.2325581395 mg of Potassium per 300 calories, which is 33.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.8 μg
5.07%
Raw Blackberries have 2.7906976744186 μg of Selenium per 300 calories, which is 5.07% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium6.98 mg
0.47%
Raw Blackberries have 6.9767441860465 mg of Sodium per 300 calories, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.7 mg
33.6%
Raw Blackberries have 3.6976744186047 mg of Zinc per 300 calories, which is 33.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water615 g
16.6%
Raw Blackberries have 615 g of Water per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Blackberries:
Minerals in 300 calories of Raw Blackberries:
Macronutrients in 300 calories of Raw Blackberries:



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