Nutrients in 300 calories of Oheloberries

Raw Oheloberries (Vaccinium reticulatum).

Weight per 300 Calories

Oheloberries

1071g

Raw Oheloberries has very low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

89%

300 kcal ▼

Macro Nutrients

Oheloberries

Energy300 kcal

10.3%

Raw Oheloberries 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

Fat2.36 g

2.43%

Raw Oheloberries have 2.3571428571429 g of Fat per 300 calories, which is 2.43% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73.3 g

56.4%

Raw Oheloberries have 73.285714285714 g of Carbohydrate per 300 calories, which is 56.4% 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

Protein4.07 g

7.27%

Raw Oheloberries have 4.0714285714286 g of Protein per 300 calories, which is 7.27% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Oheloberries

Vitamin A450 μg

50%

RAE, retinol activity equivalents

Raw Oheloberries have 450 μg of Vitamin A per 300 calories, which is 50% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.18 mg

15%

Thiamine

Raw Oheloberries have 0.18214285714286 mg of Vitamin B1 per 300 calories, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.39 mg

29.7%

Riboflavin

Raw Oheloberries have 0.38571428571429 mg of Vitamin B2 per 300 calories, which is 29.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.9 mg

18%

Niacin, nicotinic acid, niacinamide

Raw Oheloberries have 2.8928571428571 mg of Vitamin B3 per 300 calories, which is 18% 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 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 C64.3 mg

71.4%

Ascorbic acid

Raw Oheloberries have 64.285714285714 mg of Vitamin C per 300 calories, which is 71.4% 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

Calcium75 mg

7.5%

Raw Oheloberries have 75 mg of Calcium per 300 calories, which is 7.5% 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

Iron0.96 mg

12%

Raw Oheloberries have 0.96428571428571 mg of Iron per 300 calories, which is 12% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium64.3 mg

15.3%

Raw Oheloberries have 64.285714285714 mg of Magnesium per 300 calories, which is 15.3% 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

Phosphorus107 mg

15.3%

Raw Oheloberries have 107.14285714286 mg of Phosphorus per 300 calories, which is 15.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium407 mg

12%

Raw Oheloberries have 407.14285714286 mg of Potassium per 300 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium10.7 mg

0.71%

Raw Oheloberries have 10.714285714286 mg of Sodium per 300 calories, which is 0.71% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc

No information available

Water989 g

26.7%

Raw Oheloberries have 988.92857142857 g of Water per 300 calories, which is 26.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Oheloberries:

300 calories of Oheloberries is an excellent source of Vitamin A, Vitamin B2 and Vitamin C.
It has a good amount of Vitamin B1 and Vitamin B3.
It has no Vitamin B12.

Minerals in 300 calories of Raw Oheloberries:

300 calories of Oheloberries has a good amount of Calcium, Iron, Magnesium, Phosphorus and Potassium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Oheloberries:

300 calories of Oheloberries is an excellent source of Carbohydrate.
It has a good amount of Protein.
It also has some Fat.

Compare Raw Oheloberries with:

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

Food Info

Nutrients in 300 calories of Oheloberries

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Oheloberries with: