Nutrients in 500 calories of Red Currants

Raw Red And White Currants (Ribes rubrum).

Weight per 500 Calories

Red Currants

893g

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

Macros Ratio

Protein Fat Carbs

88%

500 kcal ▼

Macro Nutrients

Red Currants

Energy500 kcal

17.2%

Raw Red And White 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

Fat1.8 g

1.84%

Raw Red And White Currants have 1.7857142857143 g of Fat per 500 calories, which is 1.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Raw Red And White Currants have 0.15178571428571 g of Saturated Fat per 500 calories, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.31 g

19.5%

Raw Red And White Currants have 0.3125 g of Omega 3 per 500 calories, which is 19.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.47 g

2.8%

Raw Red And White Currants have 0.47321428571429 g of Omega 6 per 500 calories, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Red And White 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

Carbohydrate123 g

95%

Raw Red And White Currants have 123.21428571429 g of Carbohydrate per 500 calories, which is 95% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars66 g

91%

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

Raw Red And White Currants have 65.803571428571 g of Sugars per 500 calories, which is 91% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose31.5 g

43.5%

≤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 31.517857142857 g of Fructose per 500 calories, which is 43.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose28.8 g

Raw Red And White Currants have 28.75 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose5.45 g

Raw Red And White Currants have 5.4464285714286 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber38.4 g

101%

Raw Red And White Currants have 38.392857142857 g of Fiber per 500 calories, which is 101% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12.5 g

22.3%

Raw Red And White Currants have 12.5 g of Protein per 500 calories, which is 22.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Red Currants

Vitamin A18 μg

RAE, retinol activity equivalents

Raw Red And White Currants have 17.857142857143 μg of Vitamin A per 500 calories, which is 2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.36 mg

29.8%

Thiamine

Raw Red And White Currants have 0.35714285714286 mg of Vitamin B1 per 500 calories, which is 29.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg

34.3%

Riboflavin

Raw Red And White Currants have 0.44642857142857 mg of Vitamin B2 per 500 calories, which is 34.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.89 mg

5.6%

Niacin, nicotinic acid, niacinamide

Raw Red And White Currants have 0.89285714285714 mg of Vitamin B3 per 500 calories, which is 5.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.57 mg

11.4%

Pantothenic acid

Raw Red And White Currants have 0.57142857142857 mg of Vitamin B5 per 500 calories, which is 11.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg

48%

Pyridoxine

Raw Red And White Currants have 0.625 mg of Vitamin B6 per 500 calories, which is 48% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B971.4 μg

18%

Folates and Folic Acid

Raw Red And White Currants have 71.428571428571 μg of Vitamin B9 per 500 calories, which is 18% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Red And White 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 C366 mg

407%

Ascorbic acid

Raw Red And White Currants have 366.07142857143 mg of Vitamin C per 500 calories, which is 407% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Red And White Currants have 0 IU of Vitamin D per 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.89 mg

5.95%

Tocopherols and Tocotrienols

Raw Red And White Currants have 0.89285714285714 mg of Vitamin E per 500 calories, which is 5.95% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K98 μg

82%

Phytomenadione or phylloquinone

Raw Red And White Currants have 98.214285714286 μg of Vitamin K per 500 calories, which is 82% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Currants

Calcium295 mg

29.5%

Raw Red And White Currants have 294.64285714286 mg of Calcium per 500 calories, which is 29.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.96 mg

106%

Raw Red And White Currants have 0.95535714285714 mg of Copper per 500 calories, which is 106% 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

Iron8.93 mg

112%

Raw Red And White Currants have 8.9285714285714 mg of Iron per 500 calories, which is 112% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium116 mg

27.6%

Raw Red And White Currants have 116.07142857143 mg of Magnesium per 500 calories, which is 27.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.66 mg

72.2%

Raw Red And White Currants have 1.6607142857143 mg of Manganese per 500 calories, which is 72.2% 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

Phosphorus393 mg

56%

Raw Red And White Currants have 392.85714285714 mg of Phosphorus per 500 calories, which is 56% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2455 mg

72.2%

Raw Red And White Currants have 2455.3571428571 mg of Potassium per 500 calories, which is 72.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5.36 μg

9.74%

Raw Red And White Currants have 5.3571428571429 μg of Selenium per 500 calories, which is 9.74% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.93 mg

0.6%

Raw Red And White Currants have 8.9285714285714 mg of Sodium per 500 calories, which is 0.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.05 mg

18.7%

Raw Red And White Currants have 2.0535714285714 mg of Zinc per 500 calories, which is 18.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water750 g

20.3%

Raw Red And White Currants have 749.55357142857 g of Water per 500 calories, which is 20.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Red And White Currants:

500 calories of Red Currants has outstanding amounts of Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2 and Vitamin B6.
It also has a good amount of Vitamin B5 and Vitamin B9.
This fruit has some Vitamin B3 and Vitamin E.
While 500 calories of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Red And White Currants:

500 calories of Red Currants has outstanding amounts of Copper and Iron.
It is an excellent source of Calcium, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Selenium and Zinc.
It has no Sodium.

Macronutrients in 500 calories of Raw Red And White Currants:

500 calories of Red Currants has outstanding amounts of Carbohydrate, Sugars and Fiber.
It is an excellent source of Fructose and Protein.
It also has a good amount of Omega 3.
This fruit has some Omega 6.
While 500 calories of product has trace amounts of Fat, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Red And White Currants with:

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

Food Info

Nutrients in 500 calories of Red Currants

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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