How many vitamins in Raisins
Numerous studies have shown the health benefits and effectiveness of vitamins in the diet.
It's really important to know what vitamins, from what sources and in what doses are the best to keep your immune health in top shape.
Some of the vitamins found in Raisins are: Vitamin K (3.5 µg), Vitamin C (3.2 mg) and Vitamin B-9 (3 mg).
Vitamin C is an essential nutrient required by the body. A deficiency in vitamin B12 can result in a host of illnesses like Crohn's disease -condition that causes inflammation of the wall of the gut- and ulcerative colitis -diarrhoea mixed with blood-.
3.2 milligrams of Vitamin C can be found on every 100 grams of Raisins, the 5% of the total daily recommended Vitamin C intake.
Vitamin B7, more commonly known as alpha-tocopherol, is a popular antioxidant used to prevent or treat various diseases such as diabetes, cataracts, cancer, and heart disease. This vitamin is the key for strong immunity and healthy skin and eyes.
0.12 milligrams of Vitamin E can be found on every 100 grams of Raisins, the 1% of the total daily recommended Vitamin E intake.
Low levels of vitamin K can raise the risk of excessive bleeding. For this reason, Vitamin K is perhaps best known for its role in the blood clotting process. It is also absolutely essential to preventing heart disease and building strong bones.
In 100 grams of Raisins, you can find 3.5 micrograms of Vitamin K. It provides the 4% of the daily recommended value for the average adult.
Vitamin B1 was the first B vitamin discovered. Some studies have suggested vitamin B1 supplementation to treat Alzheimer's disease, Heart failure and Certain brain disorders common in people with alcoholism.
0.008 milligrams of Vitamin B1 can be found on every 100 grams of Raisins, the 1% of the total daily recommended Vitamin B1 intake.
Vitamin B2 is one of the most widely distributed water-soluble vitamins, meaning the body does not store it. Riboflavin plays an important role in the protection of cell constituents from oxidative damage and reduction of tiredness and fatigue.
0.19 milligrams of Vitamin B2 can be found on every 100 grams of Raisins, the 11% of the total daily recommended Vitamin B2 intake.
Also known as niacin, Vitamin B3 is a water-soluble nutrient that is part of the B vitamin family. It is essential for the metabolism of carbohydrates and fats. It also helps to lower harmful cholesterol while raising good cholesterol.
1.14 milligrams of Vitamin B3 can be found on every 100 grams of Raisins, the 6% of the total daily recommended Vitamin B3 intake.
Health Benefits of Vitamin B5 include cholesterol and triglycerides reduction in the blood, the acceleration of wound healing -especially following surgery- and help with symptoms of rheumatoid arthritis.
0.14 milligrams of Vitamin B5 can be found on every 100 grams of Raisins, the 1% of the total daily recommended Vitamin B-5 intake.
Folic acid (Vitamin B9), also known as folate, is a vital component for normal development, growth, reproduction, and function of all cells. Folic acid also plays a crucial role in all processes that depend on cell division.
In 100 grams of Raisins, you can find 3 micrograms of Vitamin B9. It provides the 1% of the daily recommended value for the average adult.
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Minerals in Raisins
Minerals are essential nutrients that are needed in small amounts to keep you healthy. Keep in mind that your body does not make minerals.Find here minerals needed to perform other nutrients their functions in your body.
Some of the minerals found in Raisins are: Potassium (746 mg), Phosphorus (115 mg) and Calcium (53 mg).
Calcium phosphate is the main component of bone. The average human contains about 1 kilogram of calcium. This is the reason why Calcium is essential to all living things, particularly for the growth of healthy teeth and bones.
100 grams of Raisins contains 53 milligrams of calcium, that’s the 5% of the daily recommended value for an adult.
Iron plays a vital role in the conversion of blood sugar to energy, red blood cells production, transportation of oxygen around your body, and production of enzymes -which play a vital role in the production of new cells, amino acids, hormones and neurotransmitters-.
1.79 milligrams of iron can be found on every 100 grams of Raisins, the 10% of the total daily recommended iron intake.
Potassium is a very significant body mineral, important for your body's electrolyte functions and essential element to maintain a healthy blood pressure. The right potassium intake can prevent hypertension.
100 grams of Raisins contains 746 milligrams of potassium, that’s the 16% of the daily recommended value for one person.
Magnesium play a vital role in more than 300 biochemical reactions in the body. Its needed for maintain normal nerve and muscle function, regulate blood glucose levels or maintain healthy immune system.
35 milligrams of magnesium can be found on every 100 grams of Raisins, the 9% of the total daily recommended magnesium intake.
Phosphorus is commonly found in the body as phosphate. It is an essential mineral primarily used for growth and repair of body cells and tissues. Also facilitates a protein formation, hormonal balance, and effective digestion in the human body.
In 100 grams of Raisins, you can find 115 milligrams of phosphorus. It provides the 12% of the daily recommended value for the average adult.
Sodium is a mineral that occurs naturally in many foods. It has two primary beneficial effects: control blood volume and blood pressure, and it allows the properly working of muscles and nerves.
12 milligrams of sodium can be found on every 100 grams of Raisins, the 1% of the total daily recommended sodium intake.
Zinc Mineral plays a vital role helping to boost the immune system and promote healing. Low levels of Zinc in the body can cause diabetes and sickle cell disease (HIV).
In 100 grams of Raisins, you can find 0.32 milligrams of zinc. It provides the 2% of the daily recommended value for the average adult.
The use of copper dates back to ancient times. This mineral is vital for building tissue, producing energy in cells and maintaining blood volume.
100 grams of Raisins contains 0.36 milligrams of copper, that’s the 18% of the daily recommended value for a person.
Manganese is a mineral naturally occurring in your body in very small amounts . It is a powerful antioxidant that neutralizes the Free Radicals damaging particles in the human body.
In 100 grams of Raisins, you can find 0.3 milligrams of manganese. It provides the 15% of the daily recommended value for the average adult.
Selenium is an extremely vital mineral for the human body as it increases protection from damage caused by free radicals. Consuming naturally occurring selenium has positive impact on the immune system.
0.7 micrograms of selenium can be found on every 100 grams of Raisins, the 1% of the total daily recommended selenium intake.
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Calories in Raisins
An average adult needs 2,000 calories per day to maintain bodily functions, so you may have the 15% of your total daily needs from 100 grams of Raisins (302 calories / 100 grams).
There are various gender and age groups to calculate the average Kcal intake per day.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.
Fats and Cholesterol
100 grams of Raisins have 0.46 gr of total fat, the 1% of your total daily needs.
The estimated daily calories needed for a 133-lb. person to maintain her or his weight are 2000 calories/day. Considering Humans Convert 30% of total calories to grams of fat, the resulting 600 calories are the equivalent to 65 grams of fat.
Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.
Saturated Fat
You should limit the total fat intake to between 25 to 35 percent of total calories with only 7 percent coming by way of saturated fats (no more than 15 gr. of saturated fat a day).
100 grams of Raisins contain the1 of your total daily needs saturated fat, exactly 0.15 grams.
Monounsaturated fatty acids
0.01 g
Polyunsaturated fatty acids
0.13 g
Data Facts Table of Raisins
| |
per 100gr |
Daily value |
| NUTRIENTS |
| Energy |
302 kcal |
15 % |
| Total fat |
0.46 g |
1 % |
| Carbohydrates |
79.52 gr |
27 % |
| Cholesterol |
0 mg |
0 % |
| Sodium |
12 mg |
1 % |
| Water |
14.97 mg |
15.0 % |
| Protein |
3.39 g |
7 % |
| VITAMINS |
| Vitamin A |
- |
- |
| Vitamin B-6 |
- |
- |
| Vitamin B-12 |
- |
- |
| Vitamin C |
3.2 mg |
5 % |
| Vitamin D |
- |
- |
| Vitamin E |
0.12 mg |
1 % |
| Vitamin K |
3.5 mg |
4 % |
| Vitamin B-1 |
0.008 µg |
1 % |
| Vitamin B-2 |
0.19 mg |
11 % |
| Vitamin B-3 |
1.14 mg |
6 % |
| Vitamin B-5 |
0.14 mg |
1 % |
| Vitamin B-9 |
3 mg |
1 % |
| MINERALS |
| Calcium |
53 mg |
5 % |
| Iron |
1.79 mg |
10 % |
| Potassium |
746 mg |
16 % |
| Phosphorus |
115 mg |
12 % |
| Sodium |
12 mg |
1 % |
| Zinc |
0.32 mg |
2 % |
| Copper |
0.36 mg |
18 % |
| Fluorine |
- |
- |
| Manganese |
0.3 mg |
15 % |
| Selenium |
0.7 µg |
1 % |