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Nutrients in 500 calories of Mulberries

Raw Mulberries (Morus nigra).

Weight per 500 Calories

Mulberries
1163g

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

Macros Ratio

Protein Fat Carbs
12%
7%
81%
500 kcal ▼

Macro Nutrients

Mulberries
Energy500 kcal
17.2%
Raw Mulberries 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
Fat4.53 g
4.68%
Raw Mulberries have 4.5348837209302 g of Fat per 500 calories, which is 4.68% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.31 g
0.98%
Raw Mulberries have 0.31395348837209 g of Saturated Fat per 500 calories, which is 0.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.012 g
0.73%
Raw Mulberries have 0.011627906976744 g of Omega 3 per 500 calories, which is 0.73% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 62.4 g
14%
Raw Mulberries have 2.3953488372093 g of Omega 6 per 500 calories, which is 14% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Mulberries 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
Carbohydrate114 g
87.7%
Raw Mulberries have 113.95348837209 g of Carbohydrate per 500 calories, which is 87.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars94 g
130%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Mulberries have 94.186046511628 g of Sugars per 500 calories, which is 130% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber19.8 g
52%
Raw Mulberries have 19.767441860465 g of Fiber per 500 calories, which is 52% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein16.7 g
30%
Raw Mulberries have 16.744186046512 g of Protein per 500 calories, which is 30% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mulberries
Vitamin A11.6 μg
1.3%
RAE, retinol activity equivalents
Raw Mulberries have 11.627906976744 μg of Vitamin A per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg
28%
Thiamine
Raw Mulberries have 0.33720930232558 mg of Vitamin B1 per 500 calories, which is 28% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.17 mg
90%
Riboflavin
Raw Mulberries have 1.1744186046512 mg of Vitamin B2 per 500 calories, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.2 mg
45%
Niacin, nicotinic acid, niacinamide
Raw Mulberries have 7.2093023255814 mg of Vitamin B3 per 500 calories, which is 45% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.58 mg
44.7%
Pyridoxine
Raw Mulberries have 0.58139534883721 mg of Vitamin B6 per 500 calories, which is 44.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B969.8 μg
17.4%
Folates and Folic Acid
Raw Mulberries have 69.767441860465 μg of Vitamin B9 per 500 calories, which is 17.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Mulberries 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 C423 mg
470%
Ascorbic acid
Raw Mulberries have 423.25581395349 mg of Vitamin C per 500 calories, which is 470% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Mulberries 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 E10 mg
67.4%
Tocopherols and Tocotrienols
Raw Mulberries have 10.116279069767 mg of Vitamin E per 500 calories, which is 67.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K91 μg
75.6%
Phytomenadione or phylloquinone
Raw Mulberries have 90.697674418605 μg of Vitamin K per 500 calories, which is 75.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mulberries
Calcium453 mg
45.3%
Raw Mulberries have 453.48837209302 mg of Calcium per 500 calories, which is 45.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.7 mg
77.5%
Raw Mulberries have 0.69767441860465 mg of Copper per 500 calories, which is 77.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron21.5 mg
269%
Raw Mulberries have 21.511627906977 mg of Iron per 500 calories, which is 269% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium209 mg
50%
Raw Mulberries have 209.3023255814 mg of Magnesium per 500 calories, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus442 mg
63%
Raw Mulberries have 441.86046511628 mg of Phosphorus per 500 calories, which is 63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2256 mg
66.3%
Raw Mulberries have 2255.8139534884 mg of Potassium per 500 calories, which is 66.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium6.98 μg
12.7%
Raw Mulberries have 6.9767441860465 μg of Selenium per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium116 mg
7.75%
Raw Mulberries have 116.27906976744 mg of Sodium per 500 calories, which is 7.75% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.4 mg
12.7%
Raw Mulberries have 1.3953488372093 mg of Zinc per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water1020 g
27.6%
Raw Mulberries have 1019.5348837209 g of Water per 500 calories, which is 27.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Raw Mulberries:
Minerals in 500 calories of Raw Mulberries:
Macronutrients in 500 calories of Raw Mulberries:



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