Nutrients in 5 ounces of Mulberries

Raw Mulberries (Morus nigra).

Macros Ratio

Protein Fat Carbs

12%

81%

5 oz ▼

Macro Nutrients

Mulberries

Energy61 kcal

2.1%

Raw Mulberries have 60.951425 kcal of Energy per 5 ounces, which is 2.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.55 g

0.57%

Raw Mulberries have 0.55281525 g of Fat per 5 ounces, which is 0.57% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.038 g

0.12%

Raw Mulberries have 0.038271825 g of Saturated Fat per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.001 g

0.089%

Raw Mulberries have 0.001417475 g of Omega 3 per 5 ounces, which is 0.089% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Mulberries have 0.29199985 g of Omega 6 per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mulberries have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate14 g

10.7%

Raw Mulberries have 13.891255 g of Carbohydrate per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.5 g

16%

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

Raw Mulberries have 11.4815475 g of Sugars per 5 ounces, which is 16% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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

Fiber2.4 g

6.34%

Raw Mulberries have 2.4097075 g of Fiber per 5 ounces, which is 6.34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.04 g

3.64%

Raw Mulberries have 2.041164 g of Protein per 5 ounces, which is 3.64% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mulberries

Vitamin A1.4 μg

0.16%

RAE, retinol activity equivalents

Raw Mulberries have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.041 mg

3.43%

Thiamine

Raw Mulberries have 0.041106775 mg of Vitamin B1 per 5 ounces, which is 3.43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.14 mg

11%

Riboflavin

Raw Mulberries have 0.143164975 mg of Vitamin B2 per 5 ounces, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.88 mg

5.5%

Niacin, nicotinic acid, niacinamide

Raw Mulberries have 0.8788345 mg of Vitamin B3 per 5 ounces, which is 5.5% 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 B60.071 mg

5.45%

Pyridoxine

Raw Mulberries have 0.07087375 mg of Vitamin B6 per 5 ounces, which is 5.45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B98.5 μg

2.13%

Folates and Folic Acid

Raw Mulberries have 8.50485 μg of Vitamin B9 per 5 ounces, which is 2.13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Mulberries have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C51.6 mg

57.3%

Ascorbic acid

Raw Mulberries have 51.59609 mg of Vitamin C per 5 ounces, which is 57.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Mulberries have 0 IU of Vitamin D per 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.23 mg

8.22%

Tocopherols and Tocotrienols

Raw Mulberries have 1.23320325 mg of Vitamin E per 5 ounces, which is 8.22% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11 μg

9.2%

Phytomenadione or phylloquinone

Raw Mulberries have 11.056305 μg of Vitamin K per 5 ounces, which is 9.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mulberries

Calcium55.3 mg

5.53%

Raw Mulberries have 55.281525 mg of Calcium per 5 ounces, which is 5.53% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.085 mg

9.45%

Raw Mulberries have 0.0850485 mg of Copper per 5 ounces, which is 9.45% 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

Iron2.62 mg

32.8%

Raw Mulberries have 2.62232875 mg of Iron per 5 ounces, which is 32.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25.5 mg

6.07%

Raw Mulberries have 25.51455 mg of Magnesium per 5 ounces, which is 6.07% 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

Phosphorus54 mg

7.7%

Raw Mulberries have 53.86405 mg of Phosphorus per 5 ounces, which is 7.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium275 mg

8.1%

Raw Mulberries have 274.99015 mg of Potassium per 5 ounces, which is 8.1% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.85 μg

1.55%

Raw Mulberries have 0.850485 μg of Selenium per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14 mg

0.94%

Raw Mulberries have 14.17475 mg of Sodium per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.17 mg

1.55%

Raw Mulberries have 0.170097 mg of Zinc per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water124 g

3.36%

Raw Mulberries have 124.284208 g of Water per 5 ounces, which is 3.36% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Mulberries:

5 ounces of Mulberries is an excellent source of Vitamin C.
It has a good amount of Vitamin B2, Vitamin E and Vitamin K.
It also has some Vitamin B1, Vitamin B3 and Vitamin B6.
While 5 ounces of product has trace amounts of Vitamin B9, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 5 ounces of Raw Mulberries:

5 ounces of Mulberries is an excellent source of Iron.
It has a good amount of Copper, Phosphorus and Potassium.
It also has some Calcium and Magnesium.
The product has trace amounts of Selenium, Sodium and Zinc.

Macronutrients in 5 ounces of Raw Mulberries:

5 ounces of Mulberries has a good amount of Carbohydrate and Sugars.
It has some Fiber and Protein.
While 5 ounces of product has trace amounts of Omega 6, it has no Fat, Saturated Fat and Omega 3.

Compare Raw Mulberries with:

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

Food Info

Nutrients in 5 ounces of Mulberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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