Nutrients in 500 calories of Black Currants

Raw European Black Currants (Ribes nigrum).

Weight per 500 Calories

Black Currants

794g

Raw European Black Currants has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

87%

500 kcal ▼

Macro Nutrients

Black Currants

Energy500 kcal

17.2%

Raw European Black Currants have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.25 g

3.35%

Raw European Black Currants have 3.2539682539683 g of Fat per 500 calories, which is 3.35% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.84%

Raw European Black Currants have 0.26984126984127 g of Saturated Fat per 500 calories, which is 0.84% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.57 g

35.7%

Raw European Black Currants have 0.57142857142857 g of Omega 3 per 500 calories, which is 35.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.85 g

Raw European Black Currants have 0.84920634920635 g of Omega 6 per 500 calories, which is 5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw European Black Currants have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate122 g

94%

Raw European Black Currants have 122.06349206349 g of Carbohydrate per 500 calories, which is 94% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein11 g

20%

Raw European Black Currants have 11.111111111111 g of Protein per 500 calories, which is 20% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Currants

Vitamin A95 μg

10.6%

RAE, retinol activity equivalents

Raw European Black Currants have 95.238095238095 μg of Vitamin A per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33%

Thiamine

Raw European Black Currants have 0.3968253968254 mg of Vitamin B1 per 500 calories, which is 33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.5%

Riboflavin

Raw European Black Currants have 0.3968253968254 mg of Vitamin B2 per 500 calories, which is 30.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Raw European Black Currants have 2.3809523809524 mg of Vitamin B3 per 500 calories, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.16 mg

63%

Pantothenic acid

Raw European Black Currants have 3.1587301587302 mg of Vitamin B5 per 500 calories, which is 63% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.52 mg

40.3%

Pyridoxine

Raw European Black Currants have 0.52380952380952 mg of Vitamin B6 per 500 calories, which is 40.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9

Folates and Folic Acid

No information available

Vitamin B120 μg

Cobalamin

Raw European Black Currants have 0 μg of Vitamin B12 per 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C1437 mg

1596%

Ascorbic acid

Raw European Black Currants have 1436.5079365079 mg of Vitamin C per 500 calories, which is 1596% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E7.94 mg

53%

Tocopherols and Tocotrienols

Raw European Black Currants have 7.9365079365079 mg of Vitamin E per 500 calories, which is 53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Black Currants

Calcium437 mg

43.7%

Raw European Black Currants have 436.50793650794 mg of Calcium per 500 calories, which is 43.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.68 mg

76%

Raw European Black Currants have 0.68253968253968 mg of Copper per 500 calories, which is 76% 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

Iron12.2 mg

153%

Raw European Black Currants have 12.222222222222 mg of Iron per 500 calories, which is 153% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium190 mg

45.4%

Raw European Black Currants have 190.47619047619 mg of Magnesium per 500 calories, which is 45.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.03 mg

88.3%

Raw European Black Currants have 2.031746031746 mg of Manganese per 500 calories, which is 88.3% 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

Phosphorus468 mg

67%

Raw European Black Currants have 468.25396825397 mg of Phosphorus per 500 calories, which is 67% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2556 mg

75%

Raw European Black Currants have 2555.5555555556 mg of Potassium per 500 calories, which is 75% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium16 mg

1.06%

Raw European Black Currants have 15.873015873016 mg of Sodium per 500 calories, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.14 mg

19.5%

Raw European Black Currants have 2.1428571428571 mg of Zinc per 500 calories, which is 19.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water650 g

17.6%

Raw European Black Currants have 650.47619047619 g of Water per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw European Black Currants:

500 calories of Black Currants has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin A and Vitamin B3.
It has no Vitamin B12.

Minerals in 500 calories of Raw European Black Currants:

500 calories of Black Currants has outstanding amounts of Iron and Manganese.
It is an excellent source of Calcium, Copper, Magnesium, Phosphorus and Potassium.
It also has a good amount of Zinc.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Raw European Black Currants:

500 calories of Black Currants has outstanding amounts of Carbohydrate.
It is an excellent source of Omega 3.
It also has a good amount of Protein.
This fruit has some Fat and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Raw European Black Currants with:

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

Food Info

Nutrients in 500 calories of Black Currants

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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