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Nutrients in 300 calories of Black Currants

Raw European Black Currants (Ribes nigrum).

Weight per 300 Calories

Black Currants
476g

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

Macros Ratio

Protein Fat Carbs
8%
5%
87%
300 kcal ▼

Macro Nutrients

Black Currants
Energy300 kcal
10.3%
Raw European Black Currants have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.95 g
2%
Raw European Black Currants have 1.952380952381 g of Fat per 300 calories, which is 2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.16 g
0.51%
Raw European Black Currants have 0.16190476190476 g of Saturated Fat per 300 calories, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21.4%
Raw European Black Currants have 0.34285714285714 g of Omega 3 per 300 calories, which is 21.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.51 g
3%
Raw European Black Currants have 0.50952380952381 g of Omega 6 per 300 calories, which is 3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate73.2 g
56.3%
Raw European Black Currants have 73.238095238095 g of Carbohydrate per 300 calories, which is 56.3% 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
Protein6.67 g
12%
Raw European Black Currants have 6.6666666666667 g of Protein per 300 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Black Currants
Vitamin A57 μg
6.35%
RAE, retinol activity equivalents
Raw European Black Currants have 57.142857142857 μg of Vitamin A per 300 calories, which is 6.35% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg
20%
Thiamine
Raw European Black Currants have 0.23809523809524 mg of Vitamin B1 per 300 calories, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg
18.3%
Riboflavin
Raw European Black Currants have 0.23809523809524 mg of Vitamin B2 per 300 calories, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.43 mg
8.93%
Niacin, nicotinic acid, niacinamide
Raw European Black Currants have 1.4285714285714 mg of Vitamin B3 per 300 calories, which is 8.93% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg
38%
Pantothenic acid
Raw European Black Currants have 1.8952380952381 mg of Vitamin B5 per 300 calories, which is 38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.31 mg
24%
Pyridoxine
Raw European Black Currants have 0.31428571428571 mg of Vitamin B6 per 300 calories, which is 24% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C862 mg
958%
Ascorbic acid
Raw European Black Currants have 861.90476190476 mg of Vitamin C per 300 calories, which is 958% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E4.76 mg
31.7%
Tocopherols and Tocotrienols
Raw European Black Currants have 4.7619047619048 mg of Vitamin E per 300 calories, which is 31.7% 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
Calcium262 mg
26%
Raw European Black Currants have 261.90476190476 mg of Calcium per 300 calories, which is 26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.41 mg
45.5%
Raw European Black Currants have 0.40952380952381 mg of Copper per 300 calories, which is 45.5% 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
Iron7.33 mg
92%
Raw European Black Currants have 7.3333333333333 mg of Iron per 300 calories, which is 92% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium114 mg
27.2%
Raw European Black Currants have 114.28571428571 mg of Magnesium per 300 calories, which is 27.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.2 mg
53%
Raw European Black Currants have 1.2190476190476 mg of Manganese per 300 calories, which is 53% 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
Phosphorus281 mg
40%
Raw European Black Currants have 280.95238095238 mg of Phosphorus per 300 calories, which is 40% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1533 mg
45%
Raw European Black Currants have 1533.3333333333 mg of Potassium per 300 calories, which is 45% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium
NA
No information available
Sodium9.52 mg
0.63%
Raw European Black Currants have 9.5238095238095 mg of Sodium per 300 calories, which is 0.63% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.3 mg
11.7%
Raw European Black Currants have 1.2857142857143 mg of Zinc per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water390 g
10.5%
Raw European Black Currants have 390.28571428571 g of Water per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw European Black Currants:
Minerals in 300 calories of Raw European Black Currants:
Macronutrients in 300 calories of Raw European Black Currants:



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