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Nutrients in 7 ounces of Blueberries

Raw Blueberries (Vaccinium spp.).
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Macros Ratio

Protein Fat Carbs
5%
5%
90%
7 oz ▼

Macro Nutrients

Blueberries
Energy113 kcal
3.9%
Raw Blueberries have 113.114505 kcal of Energy per 7 ounces, which is 3.9% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.65 g
0.68%
Raw Blueberries have 0.65487345 g of Fat per 7 ounces, which is 0.68% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.056 g
0.17%
Raw Blueberries have 0.05556502 g of Saturated Fat per 7 ounces, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.12 g
7.2%
Raw Blueberries have 0.11509897 g of Omega 3 per 7 ounces, which is 7.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.17 g
1.03%
Raw Blueberries have 0.17463292 g of Omega 6 per 7 ounces, which is 1.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Blueberries have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate28.8 g
22%
Raw Blueberries have 28.75489785 g of Carbohydrate per 7 ounces, which is 22% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars19.8 g
27.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Blueberries have 19.7652714 g of Sugars per 7 ounces, which is 27.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose9.86 g
13.6%
≤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 9.86279105 g of Fructose per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose9.7 g
%
Raw Blueberries have 9.6841892 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.22 g
%
Raw Blueberries have 0.21829115 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4.76 g
12.5%
Raw Blueberries have 4.762716 g of Fiber per 7 ounces, which is 12.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.47 g
2.62%
Raw Blueberries have 1.4685041 g of Protein per 7 ounces, which is 2.62% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Blueberries
Vitamin A5.95 μg
0.66%
RAE, retinol activity equivalents
Raw Blueberries have 5.953395 μg of Vitamin A per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.073 mg
6.1%
Thiamine
Raw Blueberries have 0.073425205 mg of Vitamin B1 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.081 mg
6.26%
Riboflavin
Raw Blueberries have 0.081363065 mg of Vitamin B2 per 7 ounces, which is 6.26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.83 mg
5.2%
Niacin, nicotinic acid, niacinamide
Raw Blueberries have 0.82950637 mg of Vitamin B3 per 7 ounces, which is 5.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.25 mg
4.92%
Pantothenic acid
Raw Blueberries have 0.24607366 mg of Vitamin B5 per 7 ounces, which is 4.92% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.1 mg
7.94%
Pyridoxine
Raw Blueberries have 0.10319218 mg of Vitamin B6 per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B70.6 μg
2%
Biotin
Raw Blueberries have 0.5953395 μg of Vitamin B7 per 7 ounces, which is 2% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B912 μg
2.98%
Folates and Folic Acid
Raw Blueberries have 11.90679 μg of Vitamin B9 per 7 ounces, which is 2.98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Blueberries have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C19.2 mg
21.4%
Ascorbic acid
Raw Blueberries have 19.2493105 mg of Vitamin C per 7 ounces, which is 21.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Blueberries have 0 IU of Vitamin D per 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.13 mg
7.54%
Tocopherols and Tocotrienols
Raw Blueberries have 1.13114505 mg of Vitamin E per 7 ounces, which is 7.54% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K38.3 μg
32%
Phytomenadione or phylloquinone
Raw Blueberries have 38.3001745 μg of Vitamin K per 7 ounces, which is 32% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Blueberries
Calcium12 mg
1.2%
Raw Blueberries have 11.90679 mg of Calcium per 7 ounces, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.11 mg
12.6%
Raw Blueberries have 0.113114505 mg of Copper per 7 ounces, which is 12.6% 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
Iron0.56 mg
6.95%
Raw Blueberries have 0.5556502 mg of Iron per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium12 mg
2.83%
Raw Blueberries have 11.90679 mg of Magnesium per 7 ounces, which is 2.83% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.67 mg
29%
Raw Blueberries have 0.66678024 mg of Manganese per 7 ounces, which is 29% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus24 mg
3.4%
Raw Blueberries have 23.81358 mg of Phosphorus per 7 ounces, which is 3.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium153 mg
4.5%
Raw Blueberries have 152.803805 mg of Potassium per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.2 μg
0.36%
Raw Blueberries have 0.1984465 μg of Selenium per 7 ounces, which is 0.36% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium2 mg
0.13%
Raw Blueberries have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.32 mg
2.9%
Raw Blueberries have 0.3175144 mg of Zinc per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water167 g
4.5%
Raw Blueberries have 167.11179765 g of Water per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Blueberries:
Minerals in 7 ounces of Raw Blueberries:
Macronutrients in 7 ounces of Raw Blueberries:



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