Nutrients in 1 pound of Mulberries

Raw Mulberries (Morus nigra).

Macros Ratio

Protein Fat Carbs

12%

81%

1 lb ▼

Macro Nutrients

Mulberries

Energy195 kcal

6.73%

Raw Mulberries have 195.04456 kcal of Energy per 1 pound, which is 6.73% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.77 g

1.82%

Raw Mulberries have 1.7690088 g of Fat per 1 pound, which is 1.82% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Raw Mulberries have 0.12246984 g of Saturated Fat per 1 pound, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.005 g

0.28%

Raw Mulberries have 0.00453592 g of Omega 3 per 1 pound, which is 0.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.93 g

5.5%

Raw Mulberries have 0.93439952 g of Omega 6 per 1 pound, which is 5.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mulberries have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate44.5 g

34%

Raw Mulberries have 44.452016 g of Carbohydrate per 1 pound, which is 34% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars36.7 g

50.7%

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

Raw Mulberries have 36.740952 g of Sugars per 1 pound, which is 50.7% 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

Fiber7.7 g

20.3%

Raw Mulberries have 7.711064 g of Fiber per 1 pound, which is 20.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.53 g

11.7%

Raw Mulberries have 6.5317248 g of Protein per 1 pound, which is 11.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mulberries

Vitamin A4.54 μg

0.5%

RAE, retinol activity equivalents

Raw Mulberries have 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Raw Mulberries have 0.13154168 mg of Vitamin B1 per 1 pound, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.46 mg

35.2%

Riboflavin

Raw Mulberries have 0.45812792 mg of Vitamin B2 per 1 pound, which is 35.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.8 mg

17.6%

Niacin, nicotinic acid, niacinamide

Raw Mulberries have 2.8122704 mg of Vitamin B3 per 1 pound, which is 17.6% 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 B60.23 mg

17.4%

Pyridoxine

Raw Mulberries have 0.226796 mg of Vitamin B6 per 1 pound, which is 17.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.2 μg

6.8%

Folates and Folic Acid

Raw Mulberries have 27.21552 μg of Vitamin B9 per 1 pound, which is 6.8% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C165 mg

183%

Ascorbic acid

Raw Mulberries have 165.107488 mg of Vitamin C per 1 pound, which is 183% 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 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.95 mg

26.3%

Tocopherols and Tocotrienols

Raw Mulberries have 3.9462504 mg of Vitamin E per 1 pound, which is 26.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K35.4 μg

29.5%

Phytomenadione or phylloquinone

Raw Mulberries have 35.380176 μg of Vitamin K per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mulberries

Calcium177 mg

17.7%

Raw Mulberries have 176.90088 mg of Calcium per 1 pound, which is 17.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.27 mg

30.2%

Raw Mulberries have 0.2721552 mg of Copper per 1 pound, which is 30.2% 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

Iron8.4 mg

105%

Raw Mulberries have 8.391452 mg of Iron per 1 pound, which is 105% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium81.6 mg

19.4%

Raw Mulberries have 81.64656 mg of Magnesium per 1 pound, which is 19.4% 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

Phosphorus172 mg

24.6%

Raw Mulberries have 172.36496 mg of Phosphorus per 1 pound, which is 24.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium880 mg

26%

Raw Mulberries have 879.96848 mg of Potassium per 1 pound, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.72 μg

4.95%

Raw Mulberries have 2.721552 μg of Selenium per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium45.4 mg

3.02%

Raw Mulberries have 45.3592 mg of Sodium per 1 pound, which is 3.02% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.54 mg

4.95%

Raw Mulberries have 0.5443104 mg of Zinc per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water398 g

10.7%

Raw Mulberries have 397.7094656 g of Water per 1 pound, which is 10.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Mulberries:

1 pound 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 1 pound of Raw Mulberries:

1 pound 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 1 pound of Raw Mulberries:

1 pound of Mulberries is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
It also has some Omega 6.
While 1 pound 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 1 pound of Mulberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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