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Nutrients in 14 ounces of Dried Zante Currants

Currants, zante, dried (Vitis vinifera), also known as raisin.

Macros Ratio

Protein Fat Carbs
4%
1%
95%
14 oz ▼

Macro Nutrients

Dried Zante Currants
Energy1151 kcal
39.7%
Dried Zante Currants have 1150.9897 kcal of Energy per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.87 g
0.9%
Dried Zante Currants have 0.8731646 g of Fat per 14 ounces, which is 0.9% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.34 g
1.05%
Dried Zante Currants have 0.33735905 g of Saturated Fat per 14 ounces, which is 1.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.048 g
2.98%
Dried Zante Currants have 0.04762716 g of Omega 3 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.14 g
0.82%
Dried Zante Currants have 0.13891255 g of Omega 6 per 14 ounces, which is 0.82% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dried Zante Currants have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate306 g
235%
Dried Zante Currants have 305.5282314 g of Carbohydrate per 14 ounces, which is 235% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars247 g
341%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dried Zante Currants have 247.1849604 g of Sugars per 14 ounces, which is 341% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose129 g
178%
≤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]
Dried Zante Currants have 128.990225 g of Fructose per 14 ounces, which is 178% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose118 g
%
Dried Zante Currants have 118.274114 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0 g
%
Dried Zante Currants have 0 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber17.5 g
46%
Dried Zante Currants have 17.463292 g of Fiber per 14 ounces, which is 46% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein13.6 g
24.3%
Dried Zante Currants have 13.6134299 g of Protein per 14 ounces, which is 24.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Zante Currants
Vitamin A16 μg
1.76%
RAE, retinol activity equivalents
Dried Zante Currants have 15.87572 μg of Vitamin A per 14 ounces, which is 1.76% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg
53%
Thiamine
Dried Zante Currants have 0.6350288 mg of Vitamin B1 per 14 ounces, which is 53% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.56 mg
43.4%
Riboflavin
Dried Zante Currants have 0.56358806 mg of Vitamin B2 per 14 ounces, which is 43.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.4 mg
40%
Niacin, nicotinic acid, niacinamide
Dried Zante Currants have 6.40982195 mg of Vitamin B3 per 14 ounces, which is 40% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B61.17 mg
90%
Pyridoxine
Dried Zante Currants have 1.17480328 mg of Vitamin B6 per 14 ounces, which is 90% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B939.7 μg
9.92%
Folates and Folic Acid
Dried Zante Currants have 39.6893 μg of Vitamin B9 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dried Zante Currants have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18.7 mg
20.7%
Ascorbic acid
Dried Zante Currants have 18.653971 mg of Vitamin C per 14 ounces, which is 20.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dried Zante Currants have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.44 mg
2.9%
Tocopherols and Tocotrienols
Dried Zante Currants have 0.4365823 mg of Vitamin E per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K13 μg
11%
Phytomenadione or phylloquinone
Dried Zante Currants have 13.097469 μg of Vitamin K per 14 ounces, which is 11% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Zante Currants
Calcium349 mg
35%
Dried Zante Currants have 349.26584 mg of Calcium per 14 ounces, which is 35% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.2 mg
131%
Dried Zante Currants have 1.18274114 mg of Copper per 14 ounces, which is 131% 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
Iron7.46 mg
93%
Dried Zante Currants have 7.4615884 mg of Iron per 14 ounces, which is 93% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium143 mg
34%
Dried Zante Currants have 142.88148 mg of Magnesium per 14 ounces, which is 34% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.37 mg
59.5%
Dried Zante Currants have 1.36928085 mg of Manganese per 14 ounces, which is 59.5% 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
Phosphorus393 mg
56%
Dried Zante Currants have 392.92407 mg of Phosphorus per 14 ounces, which is 56% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3084 mg
91%
Dried Zante Currants have 3083.85861 mg of Potassium per 14 ounces, which is 91% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.78 μg
5.05%
Dried Zante Currants have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium171 mg
11.4%
Dried Zante Currants have 170.66399 mg of Sodium per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.47 mg
13.4%
Dried Zante Currants have 1.4685041 mg of Zinc per 14 ounces, which is 13.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water70 g
1.9%
Dried Zante Currants have 69.853168 g of Water per 14 ounces, which is 1.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Dried Zante Currants:
Minerals in 14 ounces of Dried Zante Currants:
Macronutrients in 14 ounces of Dried Zante Currants:



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