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Blueberries, raw 327g (2.3 cup)

Blueberries, raw

Macro Nutrients
Fat	1.40 %	1.40% of 76.8 g RDA
Carbs	13.7 %	13.7% of 346 g AI
Sugars	100 %	100% of 32.5 g RDA
Starch	0.0356 %	0.0356% of 275 g deduced
Fibers	20.7 %	20.7% of 38.0 g AI
Protein	4.03 %	4.03% of 60.0 g RDA
Water	7.44 %	7.44% of 3700 g AI
Energy	7.41 %	7.41% of 2514 kcal EER

Essential Proteins
Tryptophan	3.27 %	3.27% of 0.3 g RDA
Threonine	5.81 %	5.81% of 1.13 g RDA
Isoleucine	5.01 %	5.01% of 1.50 g RDA
Leucine	4.92 %	4.92% of 2.93 g RDA
Lysine	1.89 %	1.89% of 2.25 g RDA
Methionine	5.23 %	5.23% of 0.75 g RDA
Phenylalanine + Tyrosine	6.10 %	6.10% of 1.88 g RDA
Valine	5.20 %	5.20% of 1.95 g RDA
Histidine	4.80 %	4.80% of 0.75 g RDA
Cysteine	8.72 %	8.72% of 0.3 g RDA

Minerals
Calcium, Ca	1.96 %	1.96% of 1000 mg AI
Copper, Cu	20.7 %	20.7% of 0.9 mg RDA
Fluoride, F	? %	? % of 4000 µg AI
Iron, Fe	11.4 %	11.4% of 8.00 mg RDA
Magnesium, Mg	4.67 %	4.67% of 420 mg RDA
Manganese, Mn	47.8 %	47.8% of 2.30 mg AI
Phosphorus; P	5.61 %	5.61% of 700 mg RDA
Potassium, K	5.36 %	5.36% of 4700 mg AI
Selenium, Se	0.595 %	0.595% of 55.0 µg RDA
Sodium, Na	0.218 %	0.218% of 1500 mg AI
Zinc, Zn	4.76 %	4.76% of 11.0 mg RDA

Vitamins
Vit A	1.09 %	1.09% of 900 µg RDA
Vit E + Vit E add.	12.4 %	12.4% of 15.0 mg RDA
Vit D	0 %	0% of 600 IU AI
Vit C	35.2 %	35.2% of 90.0 mg RDA
Vit B1	10.1 %	10.1% of 1.20 mg RDA
Vit B2	10.3 %	10.3% of 1.30 mg RDA
Vit B3	8.54 %	8.54% of 16.0 mg RDA
Vit B5	8.11 %	8.11% of 5.00 mg AI
Vit B6	13.1 %	13.1% of 1.30 mg RDA
Vit B9	4.91 %	4.91% of 400 µg RDA
Vit B12 + Vit B12 add.	0 %	0% of 2.40 µg RDA
Choline	3.57 %	3.57% of 550 mg AI
Vit K1 + Vit K2	52.6 %	52.6% of 120 µg AI

Essential Omega fatty acids
Ω6 Essential LA	? %	? % of 11.2 g AI
Ω3 Essential ALA	? %	? % of 1.40 g AI
Ω3 ~Essential EPA + Ω3 ~Essential DHA	0 %	0% of 0.25 g AI

Undesired nutrients
Trans Fat	? %	? % of 2.79 g MAX
Saturated Fat	0.656 %	0.656% of 14.0 g MAX

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Macro Nutrient

Fat

1.08g
0.33% of total weight

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Fat provides energy (long term), supports cells, and aids nutrient absorption.

Macro Nutrient

Carbs

47.4g
14.0% of total weight

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Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.

Macro Nutrient

Protein

2.42g
0.74% of total weight

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Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.

Macro Nutrient

Water

275g
84.0% of total weight

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Water is essential for many things. This requirement includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.

Macro Nutrient

Ash

0.785g
0.24% of total weight

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Macro Nutrient

Carbs

Sugars

32.6g
10.00% of total weight

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Sugars provide energy (short term). Here: Non-added or natural!

Macro Nutrient

Carbs

Starch

0.0981g
0.03% of total weight

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Starch provide your main energy (medium term)

Macro Nutrient

Carbs

Fibers

7.85g
2.40% of total weight

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Fibers are (mostly) indigestible carbs that aid digestion and gut health.

Unknown

0.69000000000001%

Macro Nutrients

Fat

1.08 g

1.40% of 76.8 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

28% of total calories

Fat provides energy (long term), supports cells, and aids nutrient absorption.

Macro Nutrients

Carbs

47.4 g

13.7% of 346 g AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

55% of total calories

Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.

Macro Nutrients

Sugars

32.6 g

100% of 32.5 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

5% of total calories

Sugars provide energy (short term). Here: Non-added or natural!

Macro Nutrients

Starch

0.0981 g

0.0356% of 275 g deduced

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deduced = Calculated from known nutrients

Starch provide your main energy (medium term)

Macro Nutrients

Fibers

7.85 g

20.7% of 38.0 g AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Fibers are (mostly) indigestible carbs that aid digestion and gut health.

Macro Nutrients

Protein

2.42 g

4.03% of 60.0 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.8g per kg body weight

Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.

Macro Nutrients

Water

275 g

7.44% of 3700 g AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Water is essential for many things. This requirement includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.

Macro Nutrients

Energy

186 kcal

7.41% of 2514 kcal EER

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EER = Avg. Estimated Energy Requirement for you, ±10–20%

The energy calculated from all other nutrients together.

Essential Proteins

Tryptophan

0.00981 g

3.27% of 0.3 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.004g per kg body weight

Essential Proteins

Threonine

0.0654 g

5.81% of 1.13 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.02g per kg body weight

Essential Proteins

Isoleucine

0.0752 g

5.01% of 1.50 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.02g per kg body weight

Essential Proteins

Leucine

0.144 g

4.92% of 2.93 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.04g per kg body weight

Essential Proteins

Lysine

0.0425 g

1.89% of 2.25 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.03g per kg body weight

Essential Proteins

Methionine

0.0392 g

5.23% of 0.75 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.01g per kg body weight

Essential Proteins

Phenylalanine

0.085 g

Tyrosine

0.0294 g

6.10% of 1.88 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.03g per kg body weight

Essential Proteins

Valine

0.101 g

5.20% of 1.95 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.03g per kg body weight

Essential Proteins

Histidine

0.036 g

4.80% of 0.75 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.01g per kg body weight

Essential Proteins

Cysteine

0.0262 g

8.72% of 0.3 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.004g per kg body weight

Minerals

Calcium, Ca

19.6 mg

1.96% of 1000 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Copper, Cu

0.186 mg

20.7% of 0.9 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Fluoride, F

? µg

? % of 4000 µg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Iron, Fe

0.916 mg

11.4% of 8.00 mg RDA

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Rarer for vegans

RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Magnesium, Mg

19.6 mg

4.67% of 420 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Manganese, Mn

1.10 mg

47.8% of 2.30 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Phosphorus; P

39.2 mg

5.61% of 700 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Potassium, K

252 mg

5.36% of 4700 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Selenium, Se

0.327 µg

0.595% of 55.0 µg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Minerals

Sodium, Na

3.27 mg

0.218% of 1500 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Minerals

Zinc, Zn

0.523 mg

4.76% of 11.0 mg RDA

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Rarer for vegans

RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit A

9.81 µg

1.09% of 900 µg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit E

1.86 mg

Vit E add.

0 mg

12.4% of 15.0 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit D

0 IU

0% of 600 IU AI

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Rarer for vegans

AI = Estimated, recommended Adequate daily Intake when no RDA available

Vitamins

Vit C

31.7 mg

35.2% of 90.0 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B1

0.121 mg

10.1% of 1.20 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B2

0.134 mg

10.3% of 1.30 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B3

1.37 mg

8.54% of 16.0 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B5

0.405 mg

8.11% of 5.00 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Vitamins

Vit B6

0.17 mg

13.1% of 1.30 mg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B9

19.6 µg

4.91% of 400 µg RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Vit B12

0 µg

Vit B12 add.

0 µg

0% of 2.40 µg RDA

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Rarer for vegans

RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

Vitamins

Choline

19.6 mg

3.57% of 550 mg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Vitamins

Vit K1

63.1 µg

Vit K2

? µg

52.6% of 120 µg AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Essential Omega fatty acids

Ω6 Essential LA

? g

? % of 11.2 g AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

4% of total calories

Essential Omega fatty acids

Ω3 Essential ALA

? g

? % of 1.40 g AI

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Rarer for vegans

AI = Estimated, recommended Adequate daily Intake when no RDA available

1% of total calories

Essential Omega fatty acids

Ω3 ~Essential EPA

0 g

Ω3 ~Essential DHA

0 g

0% of 0.25 g AI

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Rarer for vegans

AI = Estimated, recommended Adequate daily Intake when no RDA available

Undesired nutrients

Trans Fat

? g

? % of 2.79 g MAX

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BAD = Minimize your daily intake! Known for health risks.

1% of total calories

Undesired nutrients

Saturated Fat

0.0916 g

0.656% of 14.0 g MAX

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BAD = Minimize your daily intake! Known for health risks.

5% of total calories

Macro Nutrients

Fat

76.8 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

28% of total calories

Fat provides energy (long term), supports cells, and aids nutrient absorption.

Macro Nutrients

Carbs

346 g AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

55% of total calories

Carbs provides your main energy, found in sugars, starches, and (digestible) fibers.

Macro Nutrients

Carbohydrates

Sugars

32.5 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

5% of total calories

Sugars provide energy (short term). Here: Non-added or natural!

Macro Nutrients

Carbohydrates

Starch

275 g deduced

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deduced = Calculated from known nutrients

Starch provide your main energy (medium term)

Macro Nutrients

Carbohydrates

Fibers

38.0 g AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Fibers are (mostly) indigestible carbs that aid digestion and gut health.

Macro Nutrients

Protein

60.0 g RDA

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RDA = Recommended Dietary Allowance (Daily avg. for 97% of healthy people)

0.8g per kg body weight

Proteins are the build and repair blocks of your whole body. Also provide energy as last resort.

Macro Nutrients

Water

3700 g AI

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AI = Estimated, recommended Adequate daily Intake when no RDA available

Water is essential for many things. This requirement includes the water in your food! So, don't drink as much per day. Drinking too much cán have side effects.

Macro Nutrients

Energy

2514 kcal EER

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EER = Avg. Estimated Energy Requirement for you, ±10–20%

The energy calculated from all other nutrients together.