#1: Raspberries×
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#2: Blackberries×
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#3: Strawberries×
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Nutrition Comparison of Raspberries, Blackberries, and Strawberries

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)3% DV64 calories
  • Blackberries1 cup (x1)3% DV62 calories
  • Strawberries1 cup, sliced (x1)3% DV53 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)1% DV0.8g
  • Blackberries1 cup (x1)1% DV0.7g
  • Strawberries1 cup, sliced (x1)1% DV0.5g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)5% DV14.7g
  • Blackberries1 cup (x1)5% DV13.8g
  • Strawberries1 cup, sliced (x1)4% DV12.7g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)3% DV1.5g
  • Blackberries1 cup (x1)4% DV2g
  • Strawberries1 cup, sliced (x1)2% DV1.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)0% DV0mg
  • Blackberries1 cup (x1)0% DV0mg
  • Strawberries1 cup, sliced (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)32% DV8g
  • Blackberries1 cup (x1)31% DV7.6g
  • Strawberries1 cup, sliced (x1)13% DV3.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)11% DV5.4g
  • Blackberries1 cup (x1)14% DV7g
  • Strawberries1 cup, sliced (x1)16% DV8.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)5% DV0.8mg
  • Blackberries1 cup (x1)5% DV0.9mg
  • Strawberries1 cup, sliced (x1)4% DV0.7mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)2% DV30.8mg
  • Blackberries1 cup (x1)3% DV41.8mg
  • Strawberries1 cup, sliced (x1)2% DV26.6mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Raspberries1 cup (x1)4% DV185.7mg
  • Blackberries1 cup (x1)5% DV233.3mg
  • Strawberries1 cup, sliced (x1)5% DV254mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)123144166
Calories
(%DV)
64
(3%)
62
(3%)
53
(3%)
Fat (g)
(%DV)
0.8
(1%)
0.7
(1%)
0.5
(1%)
Protein (g)
(%DV)
1.5
(3%)
2
(4%)
1.1
(2%)
Carbohydrates (g)
(%DV)
14.7
(5%)
13.8
(5%)
12.7
(4%)
Sugar (g)
(%DV)
5.4
(11%)
7
(14%)
8.1
(16%)
Fiber (g)
(%DV)
8
(32%)
7.6
(31%)
3.3
(13%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Net Carbs (g)6.76.29.4
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)123144166
Calcium (mg)
(%DV)
30.8
(2%)
41.8
(3%)
26.6
(2%)
Iron (mg)
(%DV)
0.8
(5%)
0.9
(5%)
0.7
(4%)
Potassium (mg)
(%DV)
185.7
(4%)
233.3
(5%)
254
(5%)
Magnesium (mg)
(%DV)
27.1
(6%)
28.8
(7%)
21.6
(5%)
Phosphorus (mg)
(%DV)
35.7
(3%)
31.7
(3%)
39.8
(3%)
Sodium (mg)
(%DV)
1.2
(0%)
1.4
(0%)
1.7
(0%)
Zinc (mg)
(%DV)
0.5
(5%)
0.8
(7%)
0.2
(2%)
Copper (mg)
(%DV)
0.1
(12%)
0.2
(26%)
0.1
(9%)
Manganese (mg)
(%DV)
0.8
(36%)
0.9
(40%)
0.6
(28%)
Selenium (μg)
(%DV)
0.2
(0%)
0.6
(1%)
0.7
(1%)
Fluoride (μg)~~7.3
 Vitamins
Food ##1#2#3
Weight (g)123144166
Vitamin A, RAE (μg)
(%DV)
2.5
(0%)
15.8
(2%)
1.7
(0%)
Vitamin C (mg)
(%DV)
32.2
(36%)
30.2
(34%)
97.6
(108%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0
(2%)
0
(3%)
Riboflavin (B2) (mg)
(%DV)
0
(4%)
0
(3%)
0
(3%)
Niacin (B3) (mg)
(%DV)
0.7
(5%)
0.9
(6%)
0.6
(4%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
0.4
(8%)
0.2
(4%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0
(3%)
0.1
(5%)
Folate (B9) (μg)
(%DV)
25.8
(6%)
36
(9%)
39.8
(10%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
25.8
(6%)
36
(9%)
39.8
(10%)
Folate (DFE) (μg)
(%DV)
25.8
(6%)
36
(9%)
39.8
(10%)
Choline (mg)
(%DV)
15.1
(3%)
12.2
(2%)
9.5
(2%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
40.6
(1%)
308.2
(10%)
19.9
(1%)
Beta Carotene (μg)
(%RDA)
14.8
(0%)
184.3
(2%)
11.6
(0%)
Alpha Carotene (μg)
(%RDA)
19.7
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)167.3169.943.2
Vitamin E (mg)
(%DV)
1.1
(7%)
1.7
(11%)
0.5
(3%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
9.6
(8%)
28.5
(24%)
3.7
(3%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)123144166
Water (g)105.5126.9151
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)123144166
Sucrose (g)0.20.10.8
Glucose (g)2.33.33.3
Fructose (g)2.93.54.1
Lactose (g)000
Maltose (g)00.10
Galactose (g)000
Starch (g)000.1
 Fats
Food ##1#2#3
Weight (g)123144166
Omega 3s (mg)
(%AI)
155
(10%)
135
(8%)
108
(7%)
Omega 6s (mg)
(%AI)
306
(2%)
268
(2%)
149
(1%)
Omega 3 to Omega 6 Ratio0.51
 
0.51
 
0.72
 
Omega 6 to Omega 3 Ratio1.98
 
1.98
 
1.39
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)000
15:0 (mg)~~~
16:0 (mg)201720
17:0 (mg)~~~
18:0 (mg)545
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)79
 
68
 
71
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)002
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)736370
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)660
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)461
 
403
 
257
 
18:2 undifferentiated (mg)306268149
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)155135108
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~19.92
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)123144166
Betaine (mg)100
Tryptophan (mg)
(%RDI)
~
(~%)
~
(~%)
13
(5%)
Threonine (mg)
(%RDI)
~
(~%)
~
(~%)
33
(3%)
Isoleucine (mg)
(%RDI)
~
(~%)
~
(~%)
27
(2%)
Leucine (mg)
(%RDI)
~
(~%)
~
(~%)
56
(2%)
Lysine (mg)
(%RDI)
~
(~%)
~
(~%)
43
(2%)
Methionine (mg)
(%RDI)
~
(~%)
~
(~%)
3
(0%)
Cystine (mg)
(%RDI)
~
(~%)
~
(~%)
10
(3%)
Phenylalanine (mg)
(%RDI)
~
(~%)
~
(~%)
32
(4%)
Tyrosine (mg)
(%RDI)
~
(~%)
~
(~%)
37
(4%)
Valine (mg)
(%RDI)
~
(~%)
~
(~%)
32
(2%)
Arginine (mg)~~46
Histidine (mg)
(%RDI)
~
(~%)
~
(~%)
20
(3%)
Alanine (mg)~~55
Aspartic acid (mg)~~247
Glutamic acid (mg)~~163
Glycine (mg)~~43
Proline (mg)~~33
Serine (mg)~~42
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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