Nutrients in 300 calories of Mulberries

Raw Mulberries (Morus nigra).

Weight per 300 Calories

Mulberries

698g

Raw Mulberries has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

12%

81%

300 kcal ▼

Macro Nutrients

Mulberries

Energy300 kcal

10.3%

Raw Mulberries have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.72 g

2.8%

Raw Mulberries have 2.7209302325581 g of Fat per 300 calories, which is 2.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.59%

Raw Mulberries have 0.18837209302326 g of Saturated Fat per 300 calories, which is 0.59% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.007 g

0.44%

Raw Mulberries have 0.0069767441860465 g of Omega 3 per 300 calories, which is 0.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.44 g

8.45%

Raw Mulberries have 1.4372093023256 g of Omega 6 per 300 calories, which is 8.45% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mulberries have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate68.4 g

52.6%

Raw Mulberries have 68.372093023256 g of Carbohydrate per 300 calories, which is 52.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars56.5 g

78%

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

Raw Mulberries have 56.511627906977 g of Sugars per 300 calories, which is 78% 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

Fiber12 g

31.2%

Raw Mulberries have 11.860465116279 g of Fiber per 300 calories, which is 31.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Raw Mulberries have 10.046511627907 g of Protein per 300 calories, which is 18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mulberries

Vitamin A6.98 μg

0.78%

RAE, retinol activity equivalents

Raw Mulberries have 6.9767441860465 μg of Vitamin A per 300 calories, which is 0.78% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg

17%

Thiamine

Raw Mulberries have 0.20232558139535 mg of Vitamin B1 per 300 calories, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.7 mg

54.2%

Riboflavin

Raw Mulberries have 0.7046511627907 mg of Vitamin B2 per 300 calories, which is 54.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.33 mg

27%

Niacin, nicotinic acid, niacinamide

Raw Mulberries have 4.3255813953488 mg of Vitamin B3 per 300 calories, which is 27% 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 B60.35 mg

27%

Pyridoxine

Raw Mulberries have 0.34883720930233 mg of Vitamin B6 per 300 calories, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B942 μg

10.5%

Folates and Folic Acid

Raw Mulberries have 41.860465116279 μg of Vitamin B9 per 300 calories, which is 10.5% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C254 mg

282%

Ascorbic acid

Raw Mulberries have 253.95348837209 mg of Vitamin C per 300 calories, which is 282% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.07 mg

40.5%

Tocopherols and Tocotrienols

Raw Mulberries have 6.0697674418605 mg of Vitamin E per 300 calories, which is 40.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K54.4 μg

45.3%

Phytomenadione or phylloquinone

Raw Mulberries have 54.418604651163 μg of Vitamin K per 300 calories, which is 45.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mulberries

Calcium272 mg

27.2%

Raw Mulberries have 272.09302325581 mg of Calcium per 300 calories, which is 27.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.42 mg

46.5%

Raw Mulberries have 0.41860465116279 mg of Copper per 300 calories, which is 46.5% 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

Iron13 mg

161%

Raw Mulberries have 12.906976744186 mg of Iron per 300 calories, which is 161% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium126 mg

30%

Raw Mulberries have 125.58139534884 mg of Magnesium per 300 calories, which is 30% 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

Phosphorus265 mg

38%

Raw Mulberries have 265.11627906977 mg of Phosphorus per 300 calories, which is 38% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1353 mg

40%

Raw Mulberries have 1353.488372093 mg of Potassium per 300 calories, which is 40% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.2 μg

7.6%

Raw Mulberries have 4.1860465116279 μg of Selenium per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium69.8 mg

4.65%

Raw Mulberries have 69.767441860465 mg of Sodium per 300 calories, which is 4.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.84 mg

7.6%

Raw Mulberries have 0.83720930232558 mg of Zinc per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water612 g

16.5%

Raw Mulberries have 611.72093023256 g of Water per 300 calories, which is 16.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Mulberries:

300 calories of Mulberries has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K.
It also has a good amount of Vitamin B1 and Vitamin B9.
While 300 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Mulberries:

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

Macronutrients in 300 calories of Raw Mulberries:

300 calories of Mulberries is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Omega 6 and Protein.
It also has some 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 300 calories of Mulberries

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Mulberries with: