Nutrients in 14 ounces of Mulberries

Raw Mulberries (Morus nigra).

Macros Ratio

Protein Fat Carbs

12%

81%

14 oz ▼

Macro Nutrients

Mulberries

Energy171 kcal

5.9%

Raw Mulberries 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

Fat1.55 g

1.6%

Raw Mulberries have 1.5478827 g of Fat per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Raw Mulberries have 0.10716111 g of Saturated Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.004 g

0.25%

Raw Mulberries have 0.00396893 g of Omega 3 per 14 ounces, which is 0.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.82 g

4.8%

Raw Mulberries have 0.81759958 g of Omega 6 per 14 ounces, which is 4.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mulberries 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

Carbohydrate39 g

30%

Raw Mulberries have 38.895514 g of Carbohydrate per 14 ounces, which is 30% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32 g

44.3%

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

Raw Mulberries have 32.148333 g of Sugars per 14 ounces, which is 44.3% 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

Fiber6.75 g

17.8%

Raw Mulberries have 6.747181 g of Fiber per 14 ounces, which is 17.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.7 g

10.2%

Raw Mulberries have 5.7152592 g of Protein per 14 ounces, which is 10.2% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mulberries

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Mulberries have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

9.6%

Thiamine

Raw Mulberries have 0.11509897 mg of Vitamin B1 per 14 ounces, which is 9.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

31%

Riboflavin

Raw Mulberries have 0.40086193 mg of Vitamin B2 per 14 ounces, which is 31% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.46 mg

15.4%

Niacin, nicotinic acid, niacinamide

Raw Mulberries have 2.4607366 mg of Vitamin B3 per 14 ounces, which is 15.4% 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 B60.2 mg

15.3%

Pyridoxine

Raw Mulberries have 0.1984465 mg of Vitamin B6 per 14 ounces, which is 15.3% 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

Raw Mulberries have 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Mulberries 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 C144 mg

161%

Ascorbic acid

Raw Mulberries have 144.469052 mg of Vitamin C per 14 ounces, which is 161% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Mulberries 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 E3.45 mg

23%

Tocopherols and Tocotrienols

Raw Mulberries have 3.4529691 mg of Vitamin E per 14 ounces, which is 23% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K31 μg

25.8%

Phytomenadione or phylloquinone

Raw Mulberries have 30.957654 μg of Vitamin K per 14 ounces, which is 25.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mulberries

Calcium155 mg

15.5%

Raw Mulberries have 154.78827 mg of Calcium per 14 ounces, which is 15.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.24 mg

26.5%

Raw Mulberries have 0.2381358 mg of Copper per 14 ounces, which is 26.5% 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

Iron7.34 mg

92%

Raw Mulberries have 7.3425205 mg of Iron per 14 ounces, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium71.4 mg

17%

Raw Mulberries have 71.44074 mg of Magnesium per 14 ounces, which is 17% 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

Phosphorus151 mg

21.5%

Raw Mulberries have 150.81934 mg of Phosphorus per 14 ounces, which is 21.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium770 mg

22.6%

Raw Mulberries have 769.97242 mg of Potassium per 14 ounces, which is 22.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Raw Mulberries have 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium39.7 mg

2.65%

Raw Mulberries have 39.6893 mg of Sodium per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Raw Mulberries have 0.4762716 mg of Zinc per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water348 g

9.4%

Raw Mulberries have 347.9957824 g of Water per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Mulberries:

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

Minerals in 14 ounces of Raw Mulberries:

14 ounces of Mulberries has outstanding amounts of Iron.
It is an excellent source of Copper, Phosphorus and Potassium.
It also has a good amount of Calcium and Magnesium.
This fruit has some Selenium, Sodium and Zinc.

Macronutrients in 14 ounces of Raw Mulberries:

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

Compare Raw Mulberries with:

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

Food Info

Nutrients in 14 ounces of Mulberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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