Nutrients in 7 ounces of Mulberries

Raw Mulberries (Morus nigra).

Macros Ratio

Protein Fat Carbs

12%

81%

7 oz ▼

Macro Nutrients

Mulberries

Energy85.3 kcal

2.94%

Raw Mulberries have 85.331995 kcal of Energy per 7 ounces, which is 2.94% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.77 g

0.8%

Raw Mulberries have 0.77394135 g of Fat per 7 ounces, which is 0.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.054 g

0.17%

Raw Mulberries have 0.053580555 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 30.002 g

0.12%

Raw Mulberries have 0.001984465 g of Omega 3 per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.41 g

2.4%

Raw Mulberries have 0.40879979 g of Omega 6 per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Mulberries 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

Carbohydrate19.4 g

15%

Raw Mulberries have 19.447757 g of Carbohydrate per 7 ounces, which is 15% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16 g

22%

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

Raw Mulberries have 16.0741665 g of Sugars per 7 ounces, which is 22% 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

Fiber3.37 g

8.88%

Raw Mulberries have 3.3735905 g of Fiber per 7 ounces, which is 8.88% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.86 g

5.1%

Raw Mulberries have 2.8576296 g of Protein per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Mulberries

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Raw Mulberries have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.058 mg

4.8%

Thiamine

Raw Mulberries have 0.057549485 mg of Vitamin B1 per 7 ounces, which is 4.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.2 mg

15.4%

Riboflavin

Raw Mulberries have 0.200430965 mg of Vitamin B2 per 7 ounces, which is 15.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.23 mg

7.7%

Niacin, nicotinic acid, niacinamide

Raw Mulberries have 1.2303683 mg of Vitamin B3 per 7 ounces, which is 7.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

Pantothenic acid

No information available

Vitamin B60.099 mg

7.63%

Pyridoxine

Raw Mulberries have 0.09922325 mg of Vitamin B6 per 7 ounces, which is 7.63% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Raw Mulberries 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

Cobalamin

Raw Mulberries 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
Buy Vegan Vitamin B12

Vitamin C72.2 mg

80.3%

Ascorbic acid

Raw Mulberries have 72.234526 mg of Vitamin C per 7 ounces, which is 80.3% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E1.73 mg

11.5%

Tocopherols and Tocotrienols

Raw Mulberries have 1.72648455 mg of Vitamin E per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K15.5 μg

13%

Phytomenadione or phylloquinone

Raw Mulberries have 15.478827 μg of Vitamin K per 7 ounces, which is 13% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Mulberries

Calcium77.4 mg

7.74%

Raw Mulberries have 77.394135 mg of Calcium per 7 ounces, which is 7.74% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

13.2%

Raw Mulberries have 0.1190679 mg of Copper per 7 ounces, which is 13.2% 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

Iron3.67 mg

46%

Raw Mulberries have 3.67126025 mg of Iron per 7 ounces, which is 46% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium35.7 mg

8.5%

Raw Mulberries have 35.72037 mg of Magnesium per 7 ounces, which is 8.5% 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

Phosphorus75.4 mg

10.8%

Raw Mulberries have 75.40967 mg of Phosphorus per 7 ounces, which is 10.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium385 mg

11.3%

Raw Mulberries have 384.98621 mg of Potassium per 7 ounces, which is 11.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Mulberries have 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.32%

Raw Mulberries have 19.84465 mg of Sodium per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.24 mg

2.16%

Raw Mulberries have 0.2381358 mg of Zinc per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water174 g

4.7%

Raw Mulberries have 173.9978912 g of Water per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Mulberries:

7 ounces of Mulberries has outstanding amounts of Vitamin C.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K.
It also has some Vitamin B1 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Mulberries:

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

Macronutrients in 7 ounces of Raw Mulberries:

7 ounces of Mulberries is an excellent source of Sugars.
It has a good amount of Carbohydrate and Fiber.
It also has some Omega 6 and Protein.
While 7 ounces of product has trace amounts of Fat, it has no 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 7 ounces of Mulberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Mulberries with: