Nutrients in 500 calories of Blueberries

Raw Blueberries (Vaccinium spp.).

Weight per 500 Calories

Blueberries

877g

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

Macros Ratio

Protein Fat Carbs

90%

500 kcal ▼

Macro Nutrients

Blueberries

Energy500 kcal

17.2%

Raw Blueberries have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.9 g

Raw Blueberries have 2.8947368421053 g of Fat per 500 calories, which is 3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.77%

Raw Blueberries have 0.24561403508772 g of Saturated Fat per 500 calories, which is 0.77% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.51 g

31.8%

Raw Blueberries have 0.50877192982456 g of Omega 3 per 500 calories, which is 31.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.77 g

4.54%

Raw Blueberries have 0.7719298245614 g of Omega 6 per 500 calories, which is 4.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Blueberries have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate127 g

98%

Raw Blueberries have 127.10526315789 g of Carbohydrate per 500 calories, which is 98% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars87.4 g

121%

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

Raw Blueberries have 87.368421052632 g of Sugars per 500 calories, which is 121% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose43.6 g

60%

≤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 Blueberries have 43.59649122807 g of Fructose per 500 calories, which is 60% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose43 g

Raw Blueberries have 42.80701754386 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.96 g

Raw Blueberries have 0.96491228070175 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21 g

55.4%

Raw Blueberries have 21.052631578947 g of Fiber per 500 calories, which is 55.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.5 g

11.6%

Raw Blueberries have 6.4912280701754 g of Protein per 500 calories, which is 11.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blueberries

Vitamin A26.3 μg

2.92%

RAE, retinol activity equivalents

Raw Blueberries have 26.315789473684 μg of Vitamin A per 500 calories, which is 2.92% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

27%

Thiamine

Raw Blueberries have 0.32456140350877 mg of Vitamin B1 per 500 calories, which is 27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.36 mg

27.7%

Riboflavin

Raw Blueberries have 0.35964912280702 mg of Vitamin B2 per 500 calories, which is 27.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.67 mg

23%

Niacin, nicotinic acid, niacinamide

Raw Blueberries have 3.6666666666667 mg of Vitamin B3 per 500 calories, which is 23% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.1 mg

21.8%

Pantothenic acid

Raw Blueberries have 1.0877192982456 mg of Vitamin B5 per 500 calories, which is 21.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.46 mg

35%

Pyridoxine

Raw Blueberries have 0.45614035087719 mg of Vitamin B6 per 500 calories, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B72.63 μg

8.77%

Biotin

Raw Blueberries have 2.6315789473684 μg of Vitamin B7 per 500 calories, which is 8.77% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B952.6 μg

13%

Folates and Folic Acid

Raw Blueberries have 52.631578947368 μg of Vitamin B9 per 500 calories, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Blueberries have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C85 mg

95%

Ascorbic acid

Raw Blueberries have 85.087719298246 mg of Vitamin C per 500 calories, which is 95% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Blueberries have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E5 mg

33.3%

Tocopherols and Tocotrienols

Raw Blueberries have 5 mg of Vitamin E per 500 calories, which is 33.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K169 μg

141%

Phytomenadione or phylloquinone

Raw Blueberries have 169.29824561404 μg of Vitamin K per 500 calories, which is 141% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries

Calcium52.6 mg

5.26%

Raw Blueberries have 52.631578947368 mg of Calcium per 500 calories, which is 5.26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55.6%

Raw Blueberries have 0.5 mg of Copper per 500 calories, which is 55.6% 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

Iron2.46 mg

30.7%

Raw Blueberries have 2.4561403508772 mg of Iron per 500 calories, which is 30.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium52.6 mg

12.5%

Raw Blueberries have 52.631578947368 mg of Magnesium per 500 calories, which is 12.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.95 mg

128%

Raw Blueberries have 2.9473684210526 mg of Manganese per 500 calories, which is 128% 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

Phosphorus105 mg

15%

Raw Blueberries have 105.26315789474 mg of Phosphorus per 500 calories, which is 15% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium675 mg

20%

Raw Blueberries have 675.43859649123 mg of Potassium per 500 calories, which is 20% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.88 μg

1.6%

Raw Blueberries have 0.87719298245614 μg of Selenium per 500 calories, which is 1.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.77 mg

0.58%

Raw Blueberries have 8.7719298245614 mg of Sodium per 500 calories, which is 0.58% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.8%

Raw Blueberries have 1.4035087719298 mg of Zinc per 500 calories, which is 12.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water739 g

20%

Raw Blueberries have 738.68421052632 g of Water per 500 calories, which is 20% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Blueberries:

500 calories of Blueberries has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B7 and Vitamin B9.
This fruit has some Vitamin A.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Blueberries:

500 calories of Blueberries has outstanding amounts of Manganese.
It is an excellent source of Copper and Iron.
It also has a good amount of Magnesium, Phosphorus, Potassium and Zinc.
This fruit has some Calcium.
While 500 calories of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 500 calories of Raw Blueberries:

500 calories of Blueberries has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Omega 3, Fructose and Fiber.
It also has a good amount of Protein.
This fruit has some Fat and Omega 6.
While 500 calories of product has trace amounts of Saturated Fat, it has no Glucose and Sucrose.

Compare Raw Blueberries with:

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

Food Info

Nutrients in 500 calories of Blueberries

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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