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Nutrients in 100 calories of Mulberries

Raw Mulberries (Morus nigra).

Weight per 100 Calories

Mulberries
233g

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

Macros Ratio

Protein Fat Carbs
12%
7%
81%
100 kcal ▼

Macro Nutrients

Mulberries
Energy100 kcal
3.45%
Raw Mulberries have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.91 g
0.94%
Raw Mulberries have 0.90697674418605 g of Fat per 100 calories, which is 0.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.063 g
0.2%
Raw Mulberries have 0.062790697674419 g of Saturated Fat per 100 calories, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.002 g
0.15%
Raw Mulberries have 0.0023255813953488 g of Omega 3 per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.48 g
2.8%
Raw Mulberries have 0.47906976744186 g of Omega 6 per 100 calories, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Mulberries have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22.8 g
17.5%
Raw Mulberries have 22.790697674419 g of Carbohydrate per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars19 g
26%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Mulberries have 18.837209302326 g of Sugars per 100 calories, which is 26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber3.95 g
10.4%
Raw Mulberries have 3.953488372093 g of Fiber per 100 calories, which is 10.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.35 g
6%
Raw Mulberries have 3.3488372093023 g of Protein per 100 calories, which is 6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mulberries
Vitamin A2.33 μg
0.26%
RAE, retinol activity equivalents
Raw Mulberries have 2.3255813953488 μg of Vitamin A per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.067 mg
5.62%
Thiamine
Raw Mulberries have 0.067441860465116 mg of Vitamin B1 per 100 calories, which is 5.62% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.23 mg
18%
Riboflavin
Raw Mulberries have 0.23488372093023 mg of Vitamin B2 per 100 calories, which is 18% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.44 mg
9%
Niacin, nicotinic acid, niacinamide
Raw Mulberries have 1.4418604651163 mg of Vitamin B3 per 100 calories, which is 9% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.12 mg
8.94%
Pyridoxine
Raw Mulberries have 0.11627906976744 mg of Vitamin B6 per 100 calories, which is 8.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B914 μg
3.5%
Folates and Folic Acid
Raw Mulberries have 13.953488372093 μg of Vitamin B9 per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Mulberries have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C84.7 mg
94%
Ascorbic acid
Raw Mulberries have 84.651162790698 mg of Vitamin C per 100 calories, which is 94% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Mulberries have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.02 mg
13.5%
Tocopherols and Tocotrienols
Raw Mulberries have 2.0232558139535 mg of Vitamin E per 100 calories, which is 13.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K18 μg
15%
Phytomenadione or phylloquinone
Raw Mulberries have 18.139534883721 μg of Vitamin K per 100 calories, which is 15% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mulberries
Calcium91 mg
9.07%
Raw Mulberries have 90.697674418605 mg of Calcium per 100 calories, which is 9.07% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.14 mg
15.5%
Raw Mulberries have 0.13953488372093 mg of Copper per 100 calories, which is 15.5% 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
Iron4.3 mg
53.8%
Raw Mulberries have 4.3023255813953 mg of Iron per 100 calories, which is 53.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium42 mg
9.97%
Raw Mulberries have 41.860465116279 mg of Magnesium per 100 calories, which is 9.97% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus88.4 mg
12.6%
Raw Mulberries have 88.372093023256 mg of Phosphorus per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium451 mg
13.3%
Raw Mulberries have 451.16279069767 mg of Potassium per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.4 μg
2.54%
Raw Mulberries have 1.3953488372093 μg of Selenium per 100 calories, which is 2.54% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium23.3 mg
1.55%
Raw Mulberries have 23.255813953488 mg of Sodium per 100 calories, which is 1.55% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.28 mg
2.54%
Raw Mulberries have 0.27906976744186 mg of Zinc per 100 calories, which is 2.54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water204 g
5.5%
Raw Mulberries have 203.90697674419 g of Water per 100 calories, which is 5.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Raw Mulberries:
Minerals in 100 calories of Raw Mulberries:
Macronutrients in 100 calories of Raw Mulberries:



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