Nutrients in 14 ounces of Blackberries

Raw Blackberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

11%

80%

14 oz ▼

Macro Nutrients

Blackberries

Energy171 kcal

5.9%

Raw Blackberries have 170.66399 kcal of Energy per 14 ounces, which is 5.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.94 g

Raw Blackberries have 1.9447757 g of Fat per 14 ounces, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.056 g

0.17%

Raw Blackberries have 0.05556502 g of Saturated Fat per 14 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.37 g

23.3%

Raw Blackberries have 0.37307942 g of Omega 3 per 14 ounces, which is 23.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.74 g

4.34%

Raw Blackberries have 0.73822098 g of Omega 6 per 14 ounces, which is 4.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Blackberries have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate38 g

29.3%

Raw Blackberries have 38.1414173 g of Carbohydrate per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars19.4 g

26.7%

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

Raw Blackberries have 19.3683784 g of Sugars per 14 ounces, which is 26.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose9.53 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 Blackberries have 9.525432 g of Fructose per 14 ounces, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose9.17 g

Raw Blackberries have 9.1682283 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.28 g

Raw Blackberries have 0.2778251 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21 g

55.4%

Raw Blackberries have 21.035329 g of Fiber per 14 ounces, which is 55.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.5 g

9.85%

Raw Blackberries have 5.5168127 g of Protein per 14 ounces, which is 9.85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blackberries

Vitamin A43.7 μg

4.85%

RAE, retinol activity equivalents

Raw Blackberries have 43.65823 μg of Vitamin A per 14 ounces, which is 4.85% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.079 mg

6.6%

Thiamine

Raw Blackberries have 0.0793786 mg of Vitamin B1 per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.1 mg

7.94%

Riboflavin

Raw Blackberries have 0.10319218 mg of Vitamin B2 per 14 ounces, which is 7.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.56 mg

16%

Niacin, nicotinic acid, niacinamide

Raw Blackberries have 2.56392878 mg of Vitamin B3 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg

22%

Pantothenic acid

Raw Blackberries have 1.09542468 mg of Vitamin B5 per 14 ounces, which is 22% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg

9.16%

Pyridoxine

Raw Blackberries have 0.1190679 mg of Vitamin B6 per 14 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B999 μg

25%

Folates and Folic Acid

Raw Blackberries have 99.22325 μg of Vitamin B9 per 14 ounces, which is 25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Blackberries have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C83.3 mg

93%

Ascorbic acid

Raw Blackberries have 83.34753 mg of Vitamin C per 14 ounces, which is 93% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Blackberries have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.64 mg

31%

Tocopherols and Tocotrienols

Raw Blackberries have 4.6436481 mg of Vitamin E per 14 ounces, which is 31% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K78.6 μg

65.5%

Phytomenadione or phylloquinone

Raw Blackberries have 78.584814 μg of Vitamin K per 14 ounces, which is 65.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blackberries

Calcium115 mg

11.5%

Raw Blackberries have 115.09897 mg of Calcium per 14 ounces, which is 11.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.65 mg

72.8%

Raw Blackberries have 0.65487345 mg of Copper per 14 ounces, which is 72.8% 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

Iron2.46 mg

30.8%

Raw Blackberries have 2.4607366 mg of Iron per 14 ounces, which is 30.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79.4 mg

19%

Raw Blackberries have 79.3786 mg of Magnesium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.56 mg

111%

Raw Blackberries have 2.56392878 mg of Manganese per 14 ounces, which is 111% 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

Phosphorus87.3 mg

12.5%

Raw Blackberries have 87.31646 mg of Phosphorus per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium643 mg

19%

Raw Blackberries have 642.96666 mg of Potassium per 14 ounces, which is 19% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Raw Blackberries have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw Blackberries have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Raw Blackberries have 2.1035329 mg of Zinc per 14 ounces, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water350 g

9.46%

Raw Blackberries have 349.8611795 g of Water per 14 ounces, which is 9.46% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Blackberries:

14 ounces of Blackberries has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B5, Vitamin B9, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B2, Vitamin B3 and Vitamin B6.
This fruit has some Vitamin A and Vitamin B1.
It has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Blackberries:

14 ounces of Blackberries has outstanding amounts of Manganese.
It is an excellent source of Copper and Iron.
It also has a good amount of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
This fruit has some Selenium.
It has no Sodium.

Macronutrients in 14 ounces of Raw Blackberries:

14 ounces of Blackberries is an excellent source of Omega 3, Carbohydrate, Sugars and Fiber.
It has a good amount of Fructose and Protein.
It also has some Omega 6.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Blackberries with:

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

Food Info

Nutrients in 14 ounces of Blackberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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