Nutrients in 7 ounces of Sweetened Dried Blueberries

Blueberries, dried, sweetened.

raw dried

Macros Ratio

Protein Fat Carbs

91%

7 oz ▼

Macro Nutrients

Sweetened Dried Blueberries

Energy629 kcal

21.7%

Sweetened Dried Blueberries have 629.075405 kcal of Energy per 7 ounces, which is 21.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.96 g

5.1%

Sweetened Dried Blueberries have 4.9611625 g of Fat per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.4 g

1.24%

Sweetened Dried Blueberries have 0.396893 g of Saturated Fat per 7 ounces, which is 1.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.32 g

20.2%

Sweetened Dried Blueberries have 0.323467795 g of Omega 3 per 7 ounces, which is 20.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.26 g

13.3%

Sweetened Dried Blueberries have 2.256336705 g of Omega 6 per 7 ounces, which is 13.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Sweetened Dried Blueberries have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate159 g

122%

Sweetened Dried Blueberries have 158.7572 g of Carbohydrate per 7 ounces, which is 122% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars134 g

185%

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

Sweetened Dried Blueberries have 133.9513875 g of Sugars per 7 ounces, which is 185% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber15 g

39%

Sweetened Dried Blueberries have 14.8834875 g of Fiber per 7 ounces, which is 39% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.96 g

8.86%

Sweetened Dried Blueberries have 4.9611625 g of Protein per 7 ounces, which is 8.86% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Sweetened Dried Blueberries

Vitamin A14 μg

1.54%

RAE, retinol activity equivalents

Sweetened Dried Blueberries have 13.891255 μg of Vitamin A per 7 ounces, which is 1.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15.2%

Thiamine

Sweetened Dried Blueberries have 0.18257078 mg of Vitamin B1 per 7 ounces, which is 15.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19.4%

Riboflavin

Sweetened Dried Blueberries have 0.252027055 mg of Vitamin B2 per 7 ounces, which is 19.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.3 mg

14.3%

Niacin, nicotinic acid, niacinamide

Sweetened Dried Blueberries have 2.29007261 mg of Vitamin B3 per 7 ounces, which is 14.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.3 mg

23.2%

Pyridoxine

Sweetened Dried Blueberries have 0.30163868 mg of Vitamin B6 per 7 ounces, which is 23.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

5.95%

Folates and Folic Acid

Sweetened Dried Blueberries have 23.81358 μg of Vitamin B9 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Sweetened Dried Blueberries have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C47.2 mg

52.5%

Ascorbic acid

Sweetened Dried Blueberries have 47.230267 mg of Vitamin C per 7 ounces, which is 52.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Sweetened Dried Blueberries have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.66 mg

31%

Tocopherols and Tocotrienols

Sweetened Dried Blueberries have 4.66349275 mg of Vitamin E per 7 ounces, which is 31% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K118 μg

98%

Phytomenadione or phylloquinone

Sweetened Dried Blueberries have 117.877221 μg of Vitamin K per 7 ounces, which is 98% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Sweetened Dried Blueberries

Calcium37.7 mg

3.77%

Sweetened Dried Blueberries have 37.704835 mg of Calcium per 7 ounces, which is 3.77% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.3%

Sweetened Dried Blueberries have 0.3175144 mg of Copper per 7 ounces, which is 35.3% 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

Iron1.8 mg

22.3%

Sweetened Dried Blueberries have 1.7860185 mg of Iron per 7 ounces, which is 22.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.7 mg

8.5%

Sweetened Dried Blueberries have 35.72037 mg of Magnesium per 7 ounces, which is 8.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus71.4 mg

10.2%

Sweetened Dried Blueberries have 71.44074 mg of Phosphorus per 7 ounces, which is 10.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium425 mg

12.5%

Sweetened Dried Blueberries have 424.67551 mg of Potassium per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Sweetened Dried Blueberries have 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.95 mg

0.4%

Sweetened Dried Blueberries have 5.953395 mg of Sodium per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.97 mg

8.84%

Sweetened Dried Blueberries have 0.97238785 mg of Zinc per 7 ounces, which is 8.84% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water29.4 g

0.79%

Sweetened Dried Blueberries have 29.370082 g of Water per 7 ounces, which is 0.79% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Sweetened Dried Blueberries:

7 ounces of Sweetened Dried Blueberries has outstanding amounts of Vitamin K.
It is an excellent source of Vitamin B6, Vitamin C and Vitamin E.
It also has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
This fruit has some Vitamin B9.
While 7 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Sweetened Dried Blueberries:

7 ounces of Sweetened Dried Blueberries is an excellent source of Copper and Iron.
It has a good amount of Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium.
While 7 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 7 ounces of Sweetened Dried Blueberries:

7 ounces of Sweetened Dried Blueberries has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Omega 3 and Fiber.
It also has a good amount of Omega 6 and Protein.
This fruit has some Fat.
The product has trace amounts of Saturated Fat.

Compare Sweetened Dried Blueberries with:

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Food Info

Nutrients in 7 ounces of Sweetened Dried Blueberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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