Nutrients in 300 calories of Dried Zante Currants

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

Weight per 300 Calories

Dried Zante Currants

103g

Dried Zante Currants has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

95%

300 kcal ▼

Macro Nutrients

Dried Zante Currants

Energy300 kcal

10.3%

Dried Zante 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

Fat0.23 g

0.23%

Dried Zante Currants have 0.22758620689655 g of Fat per 300 calories, which is 0.23% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.088 g

0.27%

Dried Zante Currants have 0.087931034482759 g of Saturated Fat per 300 calories, which is 0.27% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.012 g

0.78%

Dried Zante Currants have 0.012413793103448 g of Omega 3 per 300 calories, which is 0.78% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.036 g

0.21%

Dried Zante Currants have 0.036206896551724 g of Omega 6 per 300 calories, which is 0.21% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dried Zante 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

Carbohydrate79.6 g

61.3%

Dried Zante Currants have 79.634482758621 g of Carbohydrate per 300 calories, which is 61.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars64.4 g

89%

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

Dried Zante Currants have 64.427586206897 g of Sugars per 300 calories, which is 89% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose33.6 g

46.4%

≤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 33.620689655172 g of Fructose per 300 calories, which is 46.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose31 g

Dried Zante Currants have 30.827586206897 g of Glucose per 300 calories, 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 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.55 g

12%

Dried Zante Currants have 4.551724137931 g of Fiber per 300 calories, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.55 g

6.34%

Dried Zante Currants have 3.548275862069 g of Protein per 300 calories, which is 6.34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Zante Currants

Vitamin A4.14 μg

0.46%

RAE, retinol activity equivalents

Dried Zante Currants have 4.1379310344828 μg of Vitamin A per 300 calories, which is 0.46% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

13.8%

Thiamine

Dried Zante Currants have 0.16551724137931 mg of Vitamin B1 per 300 calories, which is 13.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.3%

Riboflavin

Dried Zante Currants have 0.14689655172414 mg of Vitamin B2 per 300 calories, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.67 mg

10.4%

Niacin, nicotinic acid, niacinamide

Dried Zante Currants have 1.6706896551724 mg of Vitamin B3 per 300 calories, which is 10.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.31 mg

23.6%

Pyridoxine

Dried Zante Currants have 0.30620689655172 mg of Vitamin B6 per 300 calories, which is 23.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B910.3 μg

2.6%

Folates and Folic Acid

Dried Zante Currants have 10.344827586207 μg of Vitamin B9 per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dried Zante 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 C4.86 mg

5.4%

Ascorbic acid

Dried Zante Currants have 4.8620689655172 mg of Vitamin C per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dried Zante 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 E0.11 mg

0.76%

Tocopherols and Tocotrienols

Dried Zante Currants have 0.11379310344828 mg of Vitamin E per 300 calories, which is 0.76% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.4 μg

2.84%

Phytomenadione or phylloquinone

Dried Zante Currants have 3.4137931034483 μg of Vitamin K per 300 calories, which is 2.84% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Zante Currants

Calcium91 mg

9.1%

Dried Zante Currants have 91.034482758621 mg of Calcium per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

34.3%

Dried Zante Currants have 0.30827586206897 mg of Copper per 300 calories, which is 34.3% 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

Iron1.94 mg

24.3%

Dried Zante Currants have 1.9448275862069 mg of Iron per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium37.2 mg

8.87%

Dried Zante Currants have 37.241379310345 mg of Magnesium per 300 calories, which is 8.87% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.36 mg

15.5%

Dried Zante Currants have 0.35689655172414 mg of Manganese per 300 calories, which is 15.5% 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

Phosphorus102 mg

14.6%

Dried Zante Currants have 102.41379310345 mg of Phosphorus per 300 calories, which is 14.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium804 mg

23.6%

Dried Zante Currants have 803.79310344828 mg of Potassium per 300 calories, which is 23.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.72 μg

1.3%

Dried Zante Currants have 0.72413793103448 μg of Selenium per 300 calories, which is 1.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium44.5 mg

2.97%

Dried Zante Currants have 44.48275862069 mg of Sodium per 300 calories, which is 2.97% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.38 mg

3.48%

Dried Zante Currants have 0.38275862068966 mg of Zinc per 300 calories, which is 3.48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water18.2 g

0.49%

Dried Zante Currants have 18.206896551724 g of Water per 300 calories, which is 0.49% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dried Zante Currants:

300 calories of Dried Zante Currants is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2 and Vitamin B3.
It also has some Vitamin B9, Vitamin C and Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Dried Zante Currants:

300 calories of Dried Zante Currants is an excellent source of Copper, Iron and Potassium.
It has a good amount of Calcium, Magnesium, Manganese and Phosphorus.
It also has some Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 300 calories of Dried Zante Currants:

300 calories of Dried Zante Currants has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fructose.
It also has a good amount of Fiber.
This fruit has some Protein.
While 300 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Dried Zante Currants with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Dried Zante Currants

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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