Nutrients in 14 ounces of Raspberries

Raw Raspberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

10%

82%

14 oz ▼

Macro Nutrients

Raspberries

Energy206 kcal

7.1%

Raw Raspberries have 206.38436 kcal of Energy per 14 ounces, which is 7.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.58 g

2.66%

Raw Raspberries have 2.5798045 g of Fat per 14 ounces, which is 2.66% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.075 g

0.24%

Raw Raspberries have 0.07540967 g of Saturated Fat per 14 ounces, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.5 g

31.3%

Raw Raspberries have 0.50008518 g of Omega 3 per 14 ounces, which is 31.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.99 g

5.8%

Raw Raspberries have 0.98826357 g of Omega 6 per 14 ounces, which is 5.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Raspberries 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

Carbohydrate47.4 g

36.5%

Raw Raspberries have 47.3890242 g of Carbohydrate per 14 ounces, which is 36.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars17.5 g

24%

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

Raw Raspberries have 17.5426706 g of Sugars per 14 ounces, which is 24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose9.33 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 Raspberries have 9.3269855 g of Fructose per 14 ounces, which is 13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose7.4 g

Raw Raspberries have 7.3822098 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.79 g

Raw Raspberries have 0.793786 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber25.8 g

68%

Raw Raspberries have 25.798045 g of Fiber per 14 ounces, which is 68% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.76 g

8.5%

Raw Raspberries have 4.762716 g of Protein per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Raspberries

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Raw Raspberries have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.13 mg

10.6%

Thiamine

Raw Raspberries have 0.12700576 mg of Vitamin B1 per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.15 mg

11.6%

Riboflavin

Raw Raspberries have 0.15081934 mg of Vitamin B2 per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.37 mg

15%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 2.37342014 mg of Vitamin B3 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.3 mg

26%

Pantothenic acid

Raw Raspberries have 1.30577797 mg of Vitamin B5 per 14 ounces, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.22 mg

16.8%

Pyridoxine

Raw Raspberries have 0.21829115 mg of Vitamin B6 per 14 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B713.6 μg

45.4%

Biotin

Raw Raspberries have 13.6134299 μg of Vitamin B7 per 14 ounces, which is 45.4% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B983.3 μg

21%

Folates and Folic Acid

Raw Raspberries have 83.34753 μg of Vitamin B9 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Raspberries 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
Buy Vegan Vitamin B12

Vitamin C104 mg

116%

Ascorbic acid

Raw Raspberries have 103.985966 mg of Vitamin C per 14 ounces, which is 116% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Raspberries 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
Buy Vegan Vitamin D

Vitamin E3.45 mg

23%

Tocopherols and Tocotrienols

Raw Raspberries 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 Raspberries 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

Raspberries

Calcium99 mg

9.92%

Raw Raspberries have 99.22325 mg of Calcium per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

39.7%

Raw Raspberries have 0.3572037 mg of Copper per 14 ounces, which is 39.7% 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

Iron2.74 mg

34.2%

Raw Raspberries have 2.7385617 mg of Iron per 14 ounces, which is 34.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87.3 mg

20.8%

Raw Raspberries have 87.31646 mg of Magnesium per 14 ounces, which is 20.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.66 mg

116%

Raw Raspberries have 2.6591831 mg of Manganese per 14 ounces, which is 116% 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

Phosphorus115 mg

16.4%

Raw Raspberries have 115.09897 mg of Phosphorus per 14 ounces, which is 16.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium599 mg

17.6%

Raw Raspberries have 599.30843 mg of Potassium per 14 ounces, which is 17.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Raw Raspberries have 0.793786 μg of Selenium per 14 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw Raspberries 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

Zinc1.67 mg

15%

Raw Raspberries have 1.6669506 mg of Zinc per 14 ounces, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water340 g

9.2%

Raw Raspberries have 340.3357475 g of Water per 14 ounces, which is 9.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Raspberries:

14 ounces of Raspberries has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B5, Vitamin B7, Vitamin B9, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B6.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Raspberries:

14 ounces of Raspberries has outstanding amounts of Manganese.
It is an excellent source of Copper, Iron and Magnesium.
It also has a good amount of Calcium, Phosphorus, Potassium and Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 14 ounces of Raw Raspberries:

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

Compare Raw Raspberries with:

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

Food Info

Nutrients in 14 ounces of Raspberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Raspberries with: