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Nutrients in 14 ounces of Dark Raisins

Dark Seedless Raisins (Vitis vinifera).

Macros Ratio

Protein Fat Carbs
4%
1%
95%
14 oz ▼

Macro Nutrients

Dark Raisins
Energy1187 kcal
41%
Dark Seedless Raisins have 1186.71007 kcal of Energy per 14 ounces, which is 41% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.99 g
1.02%
Dark Seedless Raisins have 0.9922325 g of Fat per 14 ounces, which is 1.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.37 g
1.17%
Dark Seedless Raisins have 0.37307942 g of Saturated Fat per 14 ounces, which is 1.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.056 g
3.47%
Dark Seedless Raisins have 0.05556502 g of Omega 3 per 14 ounces, which is 3.47% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.15 g
0.91%
Dark Seedless Raisins have 0.15478827 g of Omega 6 per 14 ounces, which is 0.91% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Dark Seedless Raisins have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate315 g
242%
Dark Seedless Raisins have 314.8155276 g of Carbohydrate per 14 ounces, which is 242% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars259 g
357%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Dark Seedless Raisins have 258.6948574 g of Sugars per 14 ounces, which is 357% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose138 g
190%
≤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]
Dark Seedless Raisins have 137.721871 g of Fructose per 14 ounces, which is 190% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose121 g
%
Dark Seedless Raisins have 121.052365 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0 g
%
Dark Seedless Raisins have 0 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber18 g
47%
Dark Seedless Raisins have 17.860185 g of Fiber per 14 ounces, which is 47% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein13 g
23.4%
Dark Seedless Raisins have 13.097469 g of Protein per 14 ounces, which is 23.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dark Raisins
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Dark Seedless Raisins have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.42 mg
35%
Thiamine
Dark Seedless Raisins have 0.42070658 mg of Vitamin B1 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.5 mg
38%
Riboflavin
Dark Seedless Raisins have 0.49611625 mg of Vitamin B2 per 14 ounces, which is 38% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.04 mg
19%
Niacin, nicotinic acid, niacinamide
Dark Seedless Raisins have 3.04020038 mg of Vitamin B3 per 14 ounces, which is 19% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.69 mg
53%
Pyridoxine
Dark Seedless Raisins have 0.69059382 mg of Vitamin B6 per 14 ounces, which is 53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B920 μg
4.96%
Folates and Folic Acid
Dark Seedless Raisins have 19.84465 μg of Vitamin B9 per 14 ounces, which is 4.96% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Dark Seedless Raisins have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C9.13 mg
10%
Ascorbic acid
Dark Seedless Raisins have 9.128539 mg of Vitamin C per 14 ounces, which is 10% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Dark Seedless Raisins have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.48 mg
3.18%
Tocopherols and Tocotrienols
Dark Seedless Raisins have 0.4762716 mg of Vitamin E per 14 ounces, which is 3.18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K14 μg
11.6%
Phytomenadione or phylloquinone
Dark Seedless Raisins have 13.891255 μg of Vitamin K per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dark Raisins
Calcium246 mg
24.6%
Dark Seedless Raisins have 246.07366 mg of Calcium per 14 ounces, which is 24.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.08 mg
120%
Dark Seedless Raisins have 1.07954896 mg of Copper per 14 ounces, which is 120% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride928 μg
23.2%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Dark Seedless Raisins have 928.332727 μg of Fluoride per 14 ounces, which is 23.2% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron7.1 mg
89%
Dark Seedless Raisins have 7.1043847 mg of Iron per 14 ounces, which is 89% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium143 mg
34%
Dark Seedless Raisins have 142.88148 mg of Magnesium per 14 ounces, which is 34% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.1 mg
48.5%
Dark Seedless Raisins have 1.11526933 mg of Manganese per 14 ounces, which is 48.5% 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
Phosphorus389 mg
55.6%
Dark Seedless Raisins have 388.95514 mg of Phosphorus per 14 ounces, which is 55.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2953 mg
87%
Dark Seedless Raisins have 2952.88392 mg of Potassium per 14 ounces, which is 87% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.4 μg
4.33%
Dark Seedless Raisins have 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium103 mg
6.88%
Dark Seedless Raisins have 103.19218 mg of Sodium per 14 ounces, which is 6.88% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.43 mg
13%
Dark Seedless Raisins have 1.4288148 mg of Zinc per 14 ounces, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water61.4 g
1.66%
Dark Seedless Raisins have 61.3596578 g of Water per 14 ounces, which is 1.66% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Dark Seedless Raisins:
Minerals in 14 ounces of Dark Seedless Raisins:
Macronutrients in 14 ounces of Dark Seedless Raisins:



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