Nutrients in 7 ounces of Raspberries

Raw Raspberries (Rubus spp.).

Macros Ratio

Protein Fat Carbs

10%

82%

7 oz ▼

Macro Nutrients

Raspberries

Energy103 kcal

3.56%

Raw Raspberries have 103.19218 kcal of Energy per 7 ounces, which is 3.56% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.3 g

1.33%

Raw Raspberries have 1.28990225 g of Fat per 7 ounces, which is 1.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.038 g

0.12%

Raw Raspberries have 0.037704835 g of Saturated Fat per 7 ounces, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.25 g

15.6%

Raw Raspberries have 0.25004259 g of Omega 3 per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.49 g

2.9%

Raw Raspberries have 0.494131785 g of Omega 6 per 7 ounces, which is 2.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Raspberries 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

Carbohydrate23.7 g

18.2%

Raw Raspberries have 23.6945121 g of Carbohydrate per 7 ounces, which is 18.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.77 g

12%

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

Raw Raspberries have 8.7713353 g of Sugars per 7 ounces, which is 12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose4.66 g

6.43%

≤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 4.66349275 g of Fructose per 7 ounces, which is 6.43% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.7 g

Raw Raspberries have 3.6911049 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.4 g

Raw Raspberries have 0.396893 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13 g

34%

Raw Raspberries have 12.8990225 g of Fiber per 7 ounces, which is 34% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.4 g

4.25%

Raw Raspberries have 2.381358 g of Protein per 7 ounces, which is 4.25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raspberries

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Raspberries have 3.96893 μg of Vitamin A per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.064 mg

5.3%

Thiamine

Raw Raspberries have 0.06350288 mg of Vitamin B1 per 7 ounces, which is 5.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.075 mg

5.8%

Riboflavin

Raw Raspberries have 0.07540967 mg of Vitamin B2 per 7 ounces, which is 5.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.2 mg

7.4%

Niacin, nicotinic acid, niacinamide

Raw Raspberries have 1.18671007 mg of Vitamin B3 per 7 ounces, which is 7.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.65 mg

13%

Pantothenic acid

Raw Raspberries have 0.652888985 mg of Vitamin B5 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.11 mg

8.4%

Pyridoxine

Raw Raspberries have 0.109145575 mg of Vitamin B6 per 7 ounces, which is 8.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B76.8 μg

22.7%

Biotin

Raw Raspberries have 6.80671495 μg of Vitamin B7 per 7 ounces, which is 22.7% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B941.7 μg

10.4%

Folates and Folic Acid

Raw Raspberries have 41.673765 μg of Vitamin B9 per 7 ounces, which is 10.4% 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 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 C52 mg

57.8%

Ascorbic acid

Raw Raspberries have 51.992983 mg of Vitamin C per 7 ounces, which is 57.8% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.73 mg

11.5%

Tocopherols and Tocotrienols

Raw Raspberries 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 Raspberries 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

Raspberries

Calcium49.6 mg

4.96%

Raw Raspberries have 49.611625 mg of Calcium per 7 ounces, which is 4.96% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.18 mg

20%

Raw Raspberries have 0.17860185 mg of Copper per 7 ounces, which is 20% 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

Iron1.37 mg

17%

Raw Raspberries have 1.36928085 mg of Iron per 7 ounces, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium43.7 mg

10.4%

Raw Raspberries have 43.65823 mg of Magnesium per 7 ounces, which is 10.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.33 mg

58%

Raw Raspberries have 1.32959155 mg of Manganese per 7 ounces, which is 58% 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

Phosphorus57.5 mg

8.22%

Raw Raspberries have 57.549485 mg of Phosphorus per 7 ounces, which is 8.22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium300 mg

8.8%

Raw Raspberries have 299.654215 mg of Potassium per 7 ounces, which is 8.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Raw Raspberries have 0.396893 μg of Selenium per 7 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium2 mg

0.13%

Raw Raspberries 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

Zinc0.83 mg

7.58%

Raw Raspberries have 0.8334753 mg of Zinc per 7 ounces, which is 7.58% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water170 g

4.6%

Raw Raspberries have 170.16787375 g of Water per 7 ounces, which is 4.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Raspberries:

7 ounces of Raspberries is an excellent source of Vitamin B7 and Vitamin C.
It has a good amount of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K.
It also has some Vitamin B1 and Vitamin B2.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Raw Raspberries:

7 ounces of Raspberries is an excellent source of Manganese.
It has a good amount of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc.
It also has some Calcium.
While 7 ounces of product has trace amounts of Selenium, it has no Sodium.

Macronutrients in 7 ounces of Raw Raspberries:

7 ounces of Raspberries is an excellent source of Fiber.
It has a good amount of Omega 3, Carbohydrate and Sugars.
It also has some Omega 6, Fructose and Protein.
While 7 ounces of product has trace amounts of Fat, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Raspberries with:

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Food Info

Nutrients in 7 ounces of Raspberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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