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Nutrients in 500 calories of Blackberries

Raw Blackberries (Rubus spp.).

Weight per 500 Calories

Blackberries
1163g

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

Macros Ratio

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

Macro Nutrients

Blackberries
Energy500 kcal
17.2%
Raw Blackberries have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.7 g
5.87%
Raw Blackberries have 5.6976744186047 g of Fat per 500 calories, which is 5.87% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.51%
Raw Blackberries have 0.16279069767442 g of Saturated Fat per 500 calories, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 31.1 g
68.3%
Raw Blackberries have 1.093023255814 g of Omega 3 per 500 calories, which is 68.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.16 g
12.7%
Raw Blackberries have 2.1627906976744 g of Omega 6 per 500 calories, which is 12.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate112 g
86%
Raw Blackberries have 111.74418604651 g of Carbohydrate per 500 calories, which is 86% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars56.7 g
78.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blackberries have 56.744186046512 g of Sugars per 500 calories, which is 78.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose28 g
38.5%
≤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 Blackberries have 27.906976744186 g of Fructose per 500 calories, which is 38.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose27 g
%
Raw Blackberries have 26.860465116279 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.81 g
%
Raw Blackberries have 0.81395348837209 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber61.6 g
162%
Raw Blackberries have 61.627906976744 g of Fiber per 500 calories, which is 162% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16 g
29%
Raw Blackberries have 16.162790697674 g of Protein per 500 calories, which is 29% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blackberries
Vitamin A128 μg
14.2%
RAE, retinol activity equivalents
Raw Blackberries have 127.90697674419 μg of Vitamin A per 500 calories, which is 14.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.23 mg
19.4%
Thiamine
Raw Blackberries have 0.23255813953488 mg of Vitamin B1 per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg
23.3%
Riboflavin
Raw Blackberries have 0.30232558139535 mg of Vitamin B2 per 500 calories, which is 23.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.5 mg
47%
Niacin, nicotinic acid, niacinamide
Raw Blackberries have 7.5116279069767 mg of Vitamin B3 per 500 calories, which is 47% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.2 mg
64%
Pantothenic acid
Raw Blackberries have 3.2093023255814 mg of Vitamin B5 per 500 calories, which is 64% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.35 mg
27%
Pyridoxine
Raw Blackberries have 0.34883720930233 mg of Vitamin B6 per 500 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9291 μg
72.7%
Folates and Folic Acid
Raw Blackberries have 290.6976744186 μg of Vitamin B9 per 500 calories, which is 72.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C244 mg
271%
Ascorbic acid
Raw Blackberries have 244.18604651163 mg of Vitamin C per 500 calories, which is 271% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E13.6 mg
91%
Tocopherols and Tocotrienols
Raw Blackberries have 13.604651162791 mg of Vitamin E per 500 calories, which is 91% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K230 μg
192%
Phytomenadione or phylloquinone
Raw Blackberries have 230.23255813953 μg of Vitamin K per 500 calories, which is 192% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries
Calcium337 mg
33.7%
Raw Blackberries have 337.20930232558 mg of Calcium per 500 calories, which is 33.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.9 mg
213%
Raw Blackberries have 1.9186046511628 mg of Copper per 500 calories, which is 213% 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
Iron7.2 mg
90%
Raw Blackberries have 7.2093023255814 mg of Iron per 500 calories, which is 90% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium233 mg
55.4%
Raw Blackberries have 232.55813953488 mg of Magnesium per 500 calories, which is 55.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese7.5 mg
327%
Raw Blackberries have 7.5116279069767 mg of Manganese per 500 calories, which is 327% 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
Phosphorus256 mg
36.5%
Raw Blackberries have 255.81395348837 mg of Phosphorus per 500 calories, which is 36.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1884 mg
55.4%
Raw Blackberries have 1883.7209302326 mg of Potassium per 500 calories, which is 55.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.65 μg
8.46%
Raw Blackberries have 4.6511627906977 μg of Selenium per 500 calories, which is 8.46% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium11.6 mg
0.78%
Raw Blackberries have 11.627906976744 mg of Sodium per 500 calories, which is 0.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc6.16 mg
56%
Raw Blackberries have 6.1627906976744 mg of Zinc per 500 calories, which is 56% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1025 g
27.7%
Raw Blackberries have 1025 g of Water per 500 calories, which is 27.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Blackberries:
Minerals in 500 calories of Raw Blackberries:
Macronutrients in 500 calories of Raw Blackberries:



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