Nutrients in 14 ounces of Oheloberries

Raw Oheloberries (Vaccinium reticulatum).

Macros Ratio

Protein Fat Carbs

89%

14 oz ▼

Macro Nutrients

Oheloberries

Energy111 kcal

3.83%

Raw Oheloberries have 111.13004 kcal of Energy per 14 ounces, which is 3.83% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.87 g

0.9%

Raw Oheloberries have 0.8731646 g of Fat per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Raw Oheloberries 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

Carbohydrate27 g

21%

Raw Oheloberries have 27.1474812 g of Carbohydrate per 14 ounces, which is 21% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber

No information available

Protein1.5 g

2.7%

Raw Oheloberries have 1.5081934 g of Protein per 14 ounces, which is 2.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oheloberries

Vitamin A167 μg

18.5%

RAE, retinol activity equivalents

Raw Oheloberries have 166.69506 μg of Vitamin A per 14 ounces, which is 18.5% 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 Oheloberries have 0.06747181 mg of Vitamin B1 per 14 ounces, which is 5.62% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Raw Oheloberries have 0.14288148 mg of Vitamin B2 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.07 mg

6.7%

Niacin, nicotinic acid, niacinamide

Raw Oheloberries have 1.0716111 mg of Vitamin B3 per 14 ounces, which is 6.7% 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 B6

Pyridoxine

No information available

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Raw Oheloberries 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 C24 mg

26.5%

Ascorbic acid

Raw Oheloberries have 23.81358 mg of Vitamin C per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Oheloberries

Calcium27.8 mg

2.78%

Raw Oheloberries have 27.78251 mg of Calcium per 14 ounces, which is 2.78% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper

No information available

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.36 mg

4.47%

Raw Oheloberries have 0.3572037 mg of Iron per 14 ounces, which is 4.47% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.67%

Raw Oheloberries have 23.81358 mg of Magnesium per 14 ounces, which is 5.67% 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

Phosphorus39.7 mg

5.67%

Raw Oheloberries have 39.6893 mg of Phosphorus per 14 ounces, which is 5.67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium151 mg

4.44%

Raw Oheloberries have 150.81934 mg of Potassium per 14 ounces, which is 4.44% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium3.97 mg

0.26%

Raw Oheloberries 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

Zinc

No information available

Water366 g

9.9%

Raw Oheloberries have 366.332239 g of Water per 14 ounces, which is 9.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Oheloberries:

14 ounces of Oheloberries is an excellent source of Vitamin C.
It has a good amount of Vitamin A and Vitamin B2.
It also has some Vitamin B1 and Vitamin B3.
It has no Vitamin B12.

Minerals in 14 ounces of Raw Oheloberries:

14 ounces of Oheloberries has some Calcium, Iron, Magnesium, Phosphorus and Potassium.
It has no Sodium.

Macronutrients in 14 ounces of Raw Oheloberries:

14 ounces of Oheloberries is an excellent source of Carbohydrate.
It has some Protein.
The product has trace amounts of Fat.

Compare Raw Oheloberries with:

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

Food Info

Nutrients in 14 ounces of Oheloberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Oheloberries with: