Nutrients in 500 calories of Dried Zante Currants

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

Weight per 500 Calories

Dried Zante Currants

172g

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

Macros Ratio

Protein Fat Carbs

95%

500 kcal ▼

Macro Nutrients

Dried Zante Currants

Energy500 kcal

17.2%

Dried Zante 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

Fat0.38 g

0.39%

Dried Zante Currants have 0.37931034482759 g of Fat per 500 calories, which is 0.39% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.46%

Dried Zante Currants have 0.14655172413793 g of Saturated Fat per 500 calories, which is 0.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.021 g

1.3%

Dried Zante Currants have 0.020689655172414 g of Omega 3 per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.06 g

0.35%

Dried Zante Currants have 0.060344827586207 g of Omega 6 per 500 calories, which is 0.35% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate133 g

102%

Dried Zante Currants have 132.72413793103 g of Carbohydrate per 500 calories, which is 102% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars107 g

148%

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

Dried Zante Currants have 107.37931034483 g of Sugars per 500 calories, which is 148% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose56 g

77.3%

≤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 56.034482758621 g of Fructose per 500 calories, which is 77.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose51.4 g

Dried Zante Currants have 51.379310344828 g of Glucose per 500 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 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.6 g

20%

Dried Zante Currants have 7.5862068965517 g of Fiber per 500 calories, which is 20% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein5.9 g

10.6%

Dried Zante Currants have 5.9137931034483 g of Protein per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dried Zante Currants

Vitamin A6.9 μg

0.77%

RAE, retinol activity equivalents

Dried Zante Currants have 6.8965517241379 μg of Vitamin A per 500 calories, which is 0.77% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg

23%

Thiamine

Dried Zante Currants have 0.27586206896552 mg of Vitamin B1 per 500 calories, which is 23% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg

19%

Riboflavin

Dried Zante Currants have 0.2448275862069 mg of Vitamin B2 per 500 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.8 mg

17.4%

Niacin, nicotinic acid, niacinamide

Dried Zante Currants have 2.7844827586207 mg of Vitamin B3 per 500 calories, which is 17.4% 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 B60.51 mg

39.3%

Pyridoxine

Dried Zante Currants have 0.51034482758621 mg of Vitamin B6 per 500 calories, which is 39.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B917.2 μg

4.3%

Folates and Folic Acid

Dried Zante Currants have 17.241379310345 μg of Vitamin B9 per 500 calories, which is 4.3% 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 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 C8.1 mg

Ascorbic acid

Dried Zante Currants have 8.1034482758621 mg of Vitamin C per 500 calories, which is 9% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.19 mg

1.26%

Tocopherols and Tocotrienols

Dried Zante Currants have 0.18965517241379 mg of Vitamin E per 500 calories, which is 1.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.7 μg

4.74%

Phytomenadione or phylloquinone

Dried Zante Currants have 5.6896551724138 μg of Vitamin K per 500 calories, which is 4.74% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dried Zante Currants

Calcium152 mg

15%

Dried Zante Currants have 151.72413793103 mg of Calcium per 500 calories, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.51 mg

57%

Dried Zante Currants have 0.51379310344828 mg of Copper per 500 calories, which is 57% 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

Iron3.24 mg

40.5%

Dried Zante Currants have 3.2413793103448 mg of Iron per 500 calories, which is 40.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium62 mg

14.8%

Dried Zante Currants have 62.068965517241 mg of Magnesium per 500 calories, which is 14.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.59 mg

26%

Dried Zante Currants have 0.5948275862069 mg of Manganese per 500 calories, which is 26% 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

Phosphorus171 mg

24.4%

Dried Zante Currants have 170.68965517241 mg of Phosphorus per 500 calories, which is 24.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1340 mg

39.4%

Dried Zante Currants have 1339.6551724138 mg of Potassium per 500 calories, which is 39.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.2%

Dried Zante Currants have 1.2068965517241 μg of Selenium per 500 calories, which is 2.2% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium74 mg

4.94%

Dried Zante Currants have 74.137931034483 mg of Sodium per 500 calories, which is 4.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.64 mg

5.8%

Dried Zante Currants have 0.63793103448276 mg of Zinc per 500 calories, which is 5.8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water30.3 g

0.82%

Dried Zante Currants have 30.344827586207 g of Water per 500 calories, which is 0.82% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dried Zante Currants:

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

Minerals in 500 calories of Dried Zante Currants:

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

Macronutrients in 500 calories of Dried Zante Currants:

500 calories of Dried Zante Currants has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fructose.
It also has a good amount of Fiber and Protein.
While 500 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 500 calories of Dried Zante Currants

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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