Nutrients in 500 calories of Raspberries

Raw Raspberries (Rubus spp.).

Weight per 500 Calories

Raspberries

962g

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

Macros Ratio

Protein Fat Carbs

10%

82%

500 kcal ▼

Macro Nutrients

Raspberries

Energy500 kcal

17.2%

Raw Raspberries 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

Fat6.25 g

6.44%

Raw Raspberries have 6.25 g of Fat per 500 calories, which is 6.44% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.18 g

0.57%

Raw Raspberries have 0.18269230769231 g of Saturated Fat per 500 calories, which is 0.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.2 g

75.7%

Raw Raspberries have 1.2115384615385 g of Omega 3 per 500 calories, which is 75.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.4 g

14%

Raw Raspberries have 2.3942307692308 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

Raw Raspberries 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

Carbohydrate115 g

88.3%

Raw Raspberries have 114.80769230769 g of Carbohydrate per 500 calories, which is 88.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars42.5 g

58.6%

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

Raw Raspberries have 42.5 g of Sugars per 500 calories, which is 58.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose22.6 g

31%

≤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 Raspberries have 22.596153846154 g of Fructose per 500 calories, which is 31% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose18 g

Raw Raspberries have 17.884615384615 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.92 g

Raw Raspberries have 1.9230769230769 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber62.5 g

164%

Raw Raspberries have 62.5 g of Fiber per 500 calories, which is 164% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.5 g

20.6%

Raw Raspberries have 11.538461538462 g of Protein per 500 calories, which is 20.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raspberries

Vitamin A19.2 μg

2.14%

RAE, retinol activity equivalents

Raw Raspberries have 19.230769230769 μg of Vitamin A per 500 calories, which is 2.14% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

25.6%

Thiamine

Raw Raspberries have 0.30769230769231 mg of Vitamin B1 per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.37 mg

28%

Riboflavin

Raw Raspberries have 0.36538461538462 mg of Vitamin B2 per 500 calories, which is 28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.75 mg

36%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 5.75 mg of Vitamin B3 per 500 calories, which is 36% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.16 mg

63.3%

Pantothenic acid

Raw Raspberries have 3.1634615384615 mg of Vitamin B5 per 500 calories, which is 63.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.53 mg

40.7%

Pyridoxine

Raw Raspberries have 0.52884615384615 mg of Vitamin B6 per 500 calories, which is 40.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B733 μg

110%

Biotin

Raw Raspberries have 32.980769230769 μg of Vitamin B7 per 500 calories, which is 110% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B9202 μg

50.5%

Folates and Folic Acid

Raw Raspberries have 201.92307692308 μg of Vitamin B9 per 500 calories, which is 50.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Raspberries 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 C252 mg

280%

Ascorbic acid

Raw Raspberries have 251.92307692308 mg of Vitamin C per 500 calories, which is 280% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Raspberries 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 E8.37 mg

55.8%

Tocopherols and Tocotrienols

Raw Raspberries have 8.3653846153846 mg of Vitamin E per 500 calories, which is 55.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K75 μg

62.5%

Phytomenadione or phylloquinone

Raw Raspberries have 75 μg of Vitamin K per 500 calories, which is 62.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raspberries

Calcium240 mg

24%

Raw Raspberries have 240.38461538462 mg of Calcium per 500 calories, which is 24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.87 mg

96%

Raw Raspberries have 0.86538461538462 mg of Copper per 500 calories, which is 96% 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

Iron6.63 mg

83%

Raw Raspberries have 6.6346153846154 mg of Iron per 500 calories, which is 83% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium212 mg

50.4%

Raw Raspberries have 211.53846153846 mg of Magnesium per 500 calories, which is 50.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.44 mg

280%

Raw Raspberries have 6.4423076923077 mg of Manganese per 500 calories, which is 280% 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

Phosphorus279 mg

40%

Raw Raspberries have 278.84615384615 mg of Phosphorus per 500 calories, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1452 mg

42.7%

Raw Raspberries have 1451.9230769231 mg of Potassium per 500 calories, which is 42.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.92 μg

3.5%

Raw Raspberries have 1.9230769230769 μg of Selenium per 500 calories, which is 3.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.6 mg

0.64%

Raw Raspberries have 9.6153846153846 mg of Sodium per 500 calories, which is 0.64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.04 mg

36.7%

Raw Raspberries have 4.0384615384615 mg of Zinc per 500 calories, which is 36.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water825 g

22.3%

Raw Raspberries have 824.51923076923 g of Water per 500 calories, which is 22.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Raspberries:

500 calories of Raspberries has outstanding amounts of Vitamin B7 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Raspberries:

500 calories of Raspberries has outstanding amounts of Copper, Iron and Manganese.
It is an excellent source of Calcium, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Selenium.
It has no Sodium.

Macronutrients in 500 calories of Raw Raspberries:

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

Compare Raw Raspberries with:

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

Food Info

Nutrients in 500 calories of Raspberries

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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