Nutrients in 300 calories of Nectarines

Raw Nectarines (Prunus persica var. nucipersica).

Weight per 300 Calories

Nectarines

682g

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

Macros Ratio

Protein Fat Carbs

85%

300 kcal ▼

Macro Nutrients

Nectarines

Energy300 kcal

10.3%

Raw Nectarines 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

Fat2.2 g

2.25%

Raw Nectarines have 2.1818181818182 g of Fat per 300 calories, which is 2.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.53%

Raw Nectarines have 0.17045454545455 g of Saturated Fat per 300 calories, which is 0.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.014 g

0.85%

Raw Nectarines have 0.013636363636364 g of Omega 3 per 300 calories, which is 0.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.76 g

4.45%

Raw Nectarines have 0.75681818181818 g of Omega 6 per 300 calories, which is 4.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Nectarines 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

Carbohydrate72 g

55.3%

Raw Nectarines have 71.931818181818 g of Carbohydrate per 300 calories, which is 55.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars53.8 g

74.2%

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

Raw Nectarines have 53.795454545455 g of Sugars per 300 calories, which is 74.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose9.34 g

13%

≤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 9.3409090909091 g of Fructose per 300 calories, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose10.7 g

Raw Nectarines have 10.704545454545 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose33.2 g

Raw Nectarines have 33.204545454545 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber11.6 g

30.5%

Raw Nectarines have 11.590909090909 g of Fiber per 300 calories, which is 30.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.23 g

13%

Raw Nectarines have 7.2272727272727 g of Protein per 300 calories, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Nectarines

Vitamin A116 μg

13%

RAE, retinol activity equivalents

Raw Nectarines have 115.90909090909 μg of Vitamin A per 300 calories, which is 13% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19.3%

Thiamine

Raw Nectarines have 0.23181818181818 mg of Vitamin B1 per 300 calories, which is 19.3% 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 Nectarines have 0.18409090909091 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 B37.67 mg

48%

Niacin, nicotinic acid, niacinamide

Raw Nectarines have 7.6704545454545 mg of Vitamin B3 per 300 calories, which is 48% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.26 mg

25.2%

Pantothenic acid

Raw Nectarines have 1.2613636363636 mg of Vitamin B5 per 300 calories, which is 25.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.17 mg

13%

Pyridoxine

Raw Nectarines have 0.17045454545455 mg of Vitamin B6 per 300 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B934 μg

8.52%

Folates and Folic Acid

Raw Nectarines have 34.090909090909 μg of Vitamin B9 per 300 calories, which is 8.52% 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 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 C37 mg

41%

Ascorbic acid

Raw Nectarines have 36.818181818182 mg of Vitamin C per 300 calories, which is 41% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5.25 mg

35%

Tocopherols and Tocotrienols

Raw Nectarines have 5.25 mg of Vitamin E per 300 calories, which is 35% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K15 μg

12.5%

Phytomenadione or phylloquinone

Raw Nectarines have 15 μg of Vitamin K per 300 calories, which is 12.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Nectarines

Calcium41 mg

4.1%

Raw Nectarines have 40.909090909091 mg of Calcium per 300 calories, which is 4.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.59 mg

65%

Raw Nectarines have 0.58636363636364 mg of Copper per 300 calories, which is 65% 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

Iron1.9 mg

24%

Raw Nectarines have 1.9090909090909 mg of Iron per 300 calories, which is 24% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium61.4 mg

14.6%

Raw Nectarines have 61.363636363636 mg of Magnesium per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.37 mg

16%

Raw Nectarines have 0.36818181818182 mg of Manganese per 300 calories, which is 16% 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

Phosphorus177 mg

25.3%

Raw Nectarines have 177.27272727273 mg of Phosphorus per 300 calories, which is 25.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1370 mg

40.3%

Raw Nectarines have 1370.4545454545 mg of Potassium per 300 calories, which is 40.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Raw Nectarines have 0 μg of Selenium per 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.16 mg

10.5%

Raw Nectarines have 1.1590909090909 mg of Zinc per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water597 g

16%

Raw Nectarines have 597.20454545455 g of Water per 300 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Nectarines:

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

Minerals in 300 calories of Raw Nectarines:

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

Macronutrients in 300 calories of Raw Nectarines:

300 calories of Nectarines is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Fructose and Protein.
It also has some Omega 6.
While 300 calories of product has trace amounts of Fat and Omega 3, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Nectarines with:

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

Food Info

Nutrients in 300 calories of Nectarines

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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