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Nutrients in 300 calories of Red Currants

Raw Red And White Currants (Ribes rubrum).

Weight per 300 Calories

Red Currants
536g

Raw Red And White Currants has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
9%
3%
88%
300 kcal ▼

Macro Nutrients

Red Currants
Energy300 kcal
10.3%
Raw Red And White Currants have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.07 g
1.1%
Raw Red And White Currants have 1.0714285714286 g of Fat per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.091 g
0.28%
Raw Red And White Currants have 0.091071428571429 g of Saturated Fat per 300 calories, which is 0.28% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.19 g
11.7%
Raw Red And White Currants have 0.1875 g of Omega 3 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.28 g
1.67%
Raw Red And White Currants have 0.28392857142857 g of Omega 6 per 300 calories, which is 1.67% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Red And White Currants have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate74 g
57%
Raw Red And White Currants have 73.928571428571 g of Carbohydrate per 300 calories, which is 57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars39.5 g
54.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Red And White Currants have 39.482142857143 g of Sugars per 300 calories, which is 54.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose19 g
26%
≤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 Red And White Currants have 18.910714285714 g of Fructose per 300 calories, which is 26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose17.3 g
%
Raw Red And White Currants have 17.25 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose3.27 g
%
Raw Red And White Currants have 3.2678571428571 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber23 g
60.6%
Raw Red And White Currants have 23.035714285714 g of Fiber per 300 calories, which is 60.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.5 g
13.4%
Raw Red And White Currants have 7.5 g of Protein per 300 calories, which is 13.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Red Currants
Vitamin A10.7 μg
1.2%
RAE, retinol activity equivalents
Raw Red And White Currants have 10.714285714286 μg of Vitamin A per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.21 mg
18%
Thiamine
Raw Red And White Currants have 0.21428571428571 mg of Vitamin B1 per 300 calories, which is 18% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg
20.6%
Riboflavin
Raw Red And White Currants have 0.26785714285714 mg of Vitamin B2 per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.54 mg
3.35%
Niacin, nicotinic acid, niacinamide
Raw Red And White Currants have 0.53571428571429 mg of Vitamin B3 per 300 calories, which is 3.35% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.34 mg
6.86%
Pantothenic acid
Raw Red And White Currants have 0.34285714285714 mg of Vitamin B5 per 300 calories, which is 6.86% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.38 mg
29%
Pyridoxine
Raw Red And White Currants have 0.375 mg of Vitamin B6 per 300 calories, which is 29% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B943 μg
10.7%
Folates and Folic Acid
Raw Red And White Currants have 42.857142857143 μg of Vitamin B9 per 300 calories, which is 10.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Red And White Currants have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C220 mg
244%
Ascorbic acid
Raw Red And White Currants have 219.64285714286 mg of Vitamin C per 300 calories, which is 244% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Red And White Currants have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.54 mg
3.57%
Tocopherols and Tocotrienols
Raw Red And White Currants have 0.53571428571429 mg of Vitamin E per 300 calories, which is 3.57% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K59 μg
49%
Phytomenadione or phylloquinone
Raw Red And White Currants have 58.928571428571 μg of Vitamin K per 300 calories, which is 49% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Currants
Calcium177 mg
17.7%
Raw Red And White Currants have 176.78571428571 mg of Calcium per 300 calories, which is 17.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.57 mg
63.7%
Raw Red And White Currants have 0.57321428571429 mg of Copper per 300 calories, which is 63.7% 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
Iron5.36 mg
67%
Raw Red And White Currants have 5.3571428571429 mg of Iron per 300 calories, which is 67% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium69.6 mg
16.6%
Raw Red And White Currants have 69.642857142857 mg of Magnesium per 300 calories, which is 16.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1 mg
43.3%
Raw Red And White Currants have 0.99642857142857 mg of Manganese per 300 calories, which is 43.3% 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
Phosphorus236 mg
33.7%
Raw Red And White Currants have 235.71428571429 mg of Phosphorus per 300 calories, which is 33.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1473 mg
43.3%
Raw Red And White Currants have 1473.2142857143 mg of Potassium per 300 calories, which is 43.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.2 μg
5.84%
Raw Red And White Currants have 3.2142857142857 μg of Selenium per 300 calories, which is 5.84% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium5.36 mg
0.36%
Raw Red And White Currants have 5.3571428571429 mg of Sodium per 300 calories, which is 0.36% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.23 mg
11.2%
Raw Red And White Currants have 1.2321428571429 mg of Zinc per 300 calories, which is 11.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water450 g
12%
Raw Red And White Currants have 449.73214285714 g of Water per 300 calories, which is 12% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Red And White Currants:
Minerals in 300 calories of Raw Red And White Currants:
Macronutrients in 300 calories of Raw Red And White Currants:



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