Nutrients in 500 calories of Nectarines

Raw Nectarines (Prunus persica var. nucipersica).

Weight per 500 Calories

Nectarines

1136g

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

Macros Ratio

Protein Fat Carbs

85%

500 kcal ▼

Macro Nutrients

Nectarines

Energy500 kcal

17.2%

Raw Nectarines 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

Fat3.64 g

3.75%

Raw Nectarines have 3.6363636363636 g of Fat per 500 calories, which is 3.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.28 g

0.89%

Raw Nectarines have 0.28409090909091 g of Saturated Fat per 500 calories, which is 0.89% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.42%

Raw Nectarines have 0.022727272727273 g of Omega 3 per 500 calories, which is 1.42% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.26 g

7.4%

Raw Nectarines have 1.2613636363636 g of Omega 6 per 500 calories, which is 7.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Nectarines 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

Carbohydrate120 g

92%

Raw Nectarines have 119.88636363636 g of Carbohydrate per 500 calories, which is 92% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars89.7 g

124%

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

Raw Nectarines have 89.659090909091 g of Sugars per 500 calories, which is 124% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose15.6 g

21.5%

≤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 Nectarines have 15.568181818182 g of Fructose per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose18 g

Raw Nectarines have 17.840909090909 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose55.3 g

Raw Nectarines have 55.340909090909 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber19.3 g

51%

Raw Nectarines have 19.318181818182 g of Fiber per 500 calories, which is 51% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.5%

Raw Nectarines have 12.045454545455 g of Protein per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Nectarines

Vitamin A193 μg

21.5%

RAE, retinol activity equivalents

Raw Nectarines have 193.18181818182 μg of Vitamin A per 500 calories, which is 21.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.39 mg

32%

Thiamine

Raw Nectarines have 0.38636363636364 mg of Vitamin B1 per 500 calories, which is 32% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

23.6%

Riboflavin

Raw Nectarines have 0.30681818181818 mg of Vitamin B2 per 500 calories, which is 23.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.8 mg

80%

Niacin, nicotinic acid, niacinamide

Raw Nectarines have 12.784090909091 mg of Vitamin B3 per 500 calories, which is 80% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.1 mg

42%

Pantothenic acid

Raw Nectarines have 2.1022727272727 mg of Vitamin B5 per 500 calories, which is 42% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.28 mg

22%

Pyridoxine

Raw Nectarines have 0.28409090909091 mg of Vitamin B6 per 500 calories, which is 22% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B957 μg

14.2%

Folates and Folic Acid

Raw Nectarines have 56.818181818182 μg of Vitamin B9 per 500 calories, which is 14.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Nectarines 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 C61.4 mg

68%

Ascorbic acid

Raw Nectarines have 61.363636363636 mg of Vitamin C per 500 calories, which is 68% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Nectarines 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 E8.75 mg

58.3%

Tocopherols and Tocotrienols

Raw Nectarines have 8.75 mg of Vitamin E per 500 calories, which is 58.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K25 μg

21%

Phytomenadione or phylloquinone

Raw Nectarines have 25 μg of Vitamin K per 500 calories, which is 21% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Nectarines

Calcium68 mg

6.8%

Raw Nectarines have 68.181818181818 mg of Calcium per 500 calories, which is 6.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.98 mg

109%

Raw Nectarines have 0.97727272727273 mg of Copper per 500 calories, which is 109% 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

Iron3.2 mg

39.8%

Raw Nectarines have 3.1818181818182 mg of Iron per 500 calories, which is 39.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium102 mg

24.4%

Raw Nectarines have 102.27272727273 mg of Magnesium per 500 calories, which is 24.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.61 mg

26.7%

Raw Nectarines have 0.61363636363636 mg of Manganese per 500 calories, which is 26.7% 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

Phosphorus295 mg

42.2%

Raw Nectarines have 295.45454545455 mg of Phosphorus per 500 calories, which is 42.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2284 mg

67%

Raw Nectarines have 2284.0909090909 mg of Potassium per 500 calories, which is 67% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0 μg

Raw Nectarines have 0 μg of Selenium per 500 calories, which is 0% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0 mg

Raw Nectarines have 0 mg of Sodium per 500 calories, which is 0% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.93 mg

17.6%

Raw Nectarines have 1.9318181818182 mg of Zinc per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water995 g

27%

Raw Nectarines have 995.34090909091 g of Water per 500 calories, which is 27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Nectarines:

500 calories of Nectarines is an excellent source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K.
It has a good amount of Vitamin B9.
It has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Nectarines:

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

Macronutrients in 500 calories of Raw Nectarines:

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

Compare Raw Nectarines with:

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

Food Info

Nutrients in 500 calories of Nectarines

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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