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Nutrients in 5 ounces of Black Currants

Raw European Black Currants (Ribes nigrum).

Macros Ratio

Protein Fat Carbs
8%
5%
87%
5 oz ▼

Macro Nutrients

Black Currants
Energy89.3 kcal
3.08%
Raw European Black Currants have 89.300925 kcal of Energy per 5 ounces, which is 3.08% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.58 g
0.6%
Raw European Black Currants have 0.58116475 g of Fat per 5 ounces, which is 0.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.048 g
0.15%
Raw European Black Currants have 0.04819415 g of Saturated Fat per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.1 g
6.38%
Raw European Black Currants have 0.1020582 g of Omega 3 per 5 ounces, which is 6.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.15 g
0.89%
Raw European Black Currants have 0.151669825 g of Omega 6 per 5 ounces, which is 0.89% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw European Black Currants have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22 g
16.8%
Raw European Black Currants have 21.8007655 g of Carbohydrate per 5 ounces, which is 16.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber
NA
No information available
Protein2 g
3.54%
Raw European Black Currants have 1.984465 g of Protein per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Currants
Vitamin A17 μg
1.9%
RAE, retinol activity equivalents
Raw European Black Currants have 17.0097 μg of Vitamin A per 5 ounces, which is 1.9% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.071 mg
5.9%
Thiamine
Raw European Black Currants have 0.07087375 mg of Vitamin B1 per 5 ounces, which is 5.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.071 mg
5.45%
Riboflavin
Raw European Black Currants have 0.07087375 mg of Vitamin B2 per 5 ounces, which is 5.45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.43 mg
2.66%
Niacin, nicotinic acid, niacinamide
Raw European Black Currants have 0.4252425 mg of Vitamin B3 per 5 ounces, which is 2.66% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.56 mg
11.3%
Pantothenic acid
Raw European Black Currants have 0.56415505 mg of Vitamin B5 per 5 ounces, which is 11.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.094 mg
7.2%
Pyridoxine
Raw European Black Currants have 0.09355335 mg of Vitamin B6 per 5 ounces, which is 7.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9
NA
Folates and Folic Acid
No information available
Vitamin B120 μg
0%
Cobalamin
Raw European Black Currants have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C257 mg
285%
Ascorbic acid
Raw European Black Currants have 256.562975 mg of Vitamin C per 5 ounces, which is 285% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E1.4 mg
9.45%
Tocopherols and Tocotrienols
Raw European Black Currants have 1.417475 mg of Vitamin E per 5 ounces, which is 9.45% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Black Currants
Calcium78 mg
7.8%
Raw European Black Currants have 77.961125 mg of Calcium per 5 ounces, which is 7.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.12 mg
13.5%
Raw European Black Currants have 0.12190285 mg of Copper per 5 ounces, which is 13.5% 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
Iron2.2 mg
27.3%
Raw European Black Currants have 2.1829115 mg of Iron per 5 ounces, which is 27.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium34 mg
8.1%
Raw European Black Currants have 34.0194 mg of Magnesium per 5 ounces, which is 8.1% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.36 mg
15.8%
Raw European Black Currants have 0.3628736 mg of Manganese per 5 ounces, which is 15.8% 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
Phosphorus83.6 mg
12%
Raw European Black Currants have 83.631025 mg of Phosphorus per 5 ounces, which is 12% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium456 mg
13.4%
Raw European Black Currants have 456.42695 mg of Potassium per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium2.83 mg
0.19%
Raw European Black Currants have 2.83495 mg of Sodium per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.38 mg
3.48%
Raw European Black Currants have 0.38271825 mg of Zinc per 5 ounces, which is 3.48% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water116 g
3.14%
Raw European Black Currants have 116.176251 g of Water per 5 ounces, which is 3.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Raw European Black Currants:
Minerals in 5 ounces of Raw European Black Currants:
Macronutrients in 5 ounces of Raw European Black Currants:



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