Currants, red and white, raw

Raw red and white currants (currants) have a slightly sour taste and offer numerous health benefits.

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© CC-by 2.0, Muffet, Wikimedia Redcurrants, hanging on bush. Botanical name: Ribes rubrum.
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© CC-by-sa 2.0, Michael Weber, Stiftung Gesundheit und Ernährung Schweiz Redcurrants in a white bowl: They are the best known representatives of currants.
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© CC-by 3.0, 3268zauber, Wikipedia Redcurrants, raw or fresh at the market. Botanical name: Ribes rubrum.
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© CC-by-sa 4.0, Silverije, Wikipedia White currants are less aromatic and slightly milder than reds.

Nutrient tables

Nutritional Information per 100g		2000 kCal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Energy	56 kCal 234 kJ	2.8% Recommended daily allowance according to the GDA: 2000kCal
Fat/Lipids	0.20 g	0.3% Recommended daily allowance according to the GDA: 70g
Saturated Fats	0.02 g	0.1% Recommended daily allowance according to the GDA: 20g
Carbohydrates (inc.dietary fiber)	14 g	5.1% Recommended daily allowance according to the GDA: 270g
Sugars	7.4 g	8.2% Recommended daily allowance according to the GDA: 90g
Fiber	4.3 g	17.2% Recommended daily allowance according to the GDA: 25g
Protein (albumin)	1.4 g	2.8% Recommended daily allowance according to the GDA: 50g
Cooking Salt (Na:1.0 mg)	2.5 mg	0.1% Recommended daily allowance according to the GDA: 2.4g

Recommended daily allowance according to the GDA.

Fat/Lipids

Carbohydrates

Protein (albumin)

Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
Vit	Vitamin C (ascorbic acid) Vitamin C is a water-soluble vitamin and an important antioxidant. It is found in fruits and vegetables and carries out important functions in the body. further information	41 mg	51.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vit	Vitamin K Vitamin K, a fat-soluble vitamin, is found in green vegetables and lettuce, among other things. It plays an important role in blood clotting and bone metabolism further information	11 µg	15.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Elem	Potassium, K Potassium (K), an essential quantity element, occurs in most foods and is important for regulating the membrane potential of the body's cells. further information	275 mg	14.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Min	Copper, Cu Copper is an essential trace element that is involved in the endogenous antioxidant system and in the formation of connective tissue, pigments and hemoglobin. further information	0.11 mg	11.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Min	Manganese, Mn Manganese is a trace element that occurs mainly in plant-based, unrefined foods. Among other things, it plays a role in the structure of cartilage tissue. further information	0.19 mg	9.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Min	Iron, Fe Iron is a trace element that is involved in the transport of oxygen in the blood, in the storage of oxygen in the cells and in the energy metabolism. further information	1.0 mg	7.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Elem	Phosphorus, P Phosphorus (P), an essential quantity element and an important component of bones, teeth and the cell membranes. It plays a role in energy production. further information	44 mg	6.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Vit	Vitamin B6 (pyridoxine) Vitamin B6 is a water-soluble vitamin that is involved in around 100 enzymatic reactions. It plays an important role in the protein metabolism. further information	0.07 mg	5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Elem	Calcium, Ca Calcium (Ca) is an essential quantity element and gives bones and teeth stability and strength. Green vegetables and nuts are rich in calcium. further information	33 mg	4.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Vit	Riboflavin (vitamin B2) Riboflavin, a water-soluble B vitamin, is heat-resistant and sensitive to light. It is involved in important metabolic processes in many enzymes. further information	0.05 mg	4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg

Detailed Nutritional Information per 100g for this Ingredient

Explanations

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA)		2000 kCal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Alpha-Linolenic acid; ALA; 18:3 omega-3 Alpha-Linolenic acid (ALA) is an essential omega-3 fatty acid that plays a critical role in inflammation processes. Flaxseed contains large amounts of ALA. further information	0.04 g	2.0% Recommended daily allowance according to the CH-EDI-Verordnung: 2.0 g
Linoleic acid; LA; 18:2 omega-6 Linoleic acid (LA) is an essential omega-6 fatty acid that is a component of human skin and nerve cells and involved in inflammation processes. further information	0.05 g	1.0% Recommended daily allowance according to the CH-EDI-Verordnung: 10 g

Vitamins		2000 kCal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Vitamin C (ascorbic acid) Vitamin C is a water-soluble vitamin and an important antioxidant. It is found in fruits and vegetables and carries out important functions in the body. further information	41 mg	51.0% Recommended daily allowance according to the EU: LMIV-2011: 80 mg
Vitamin K Vitamin K, a fat-soluble vitamin, is found in green vegetables and lettuce, among other things. It plays an important role in blood clotting and bone metabolism further information	11 µg	15.0% Recommended daily allowance according to the EU: LMIV-2011: 75 µg
Vitamin B6 (pyridoxine) Vitamin B6 is a water-soluble vitamin that is involved in around 100 enzymatic reactions. It plays an important role in the protein metabolism. further information	0.07 mg	5.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Thiamine (vitamin B1) Thiamine, a water-soluble B vitamin, occurs mainly in the outer layer of grain. It fulfills many tasks in the energy metabolism and nervous system. further information	0.04 mg	4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.1 mg
Riboflavin (vitamin B2) Riboflavin, a water-soluble B vitamin, is heat-resistant and sensitive to light. It is involved in important metabolic processes in many enzymes. further information	0.05 mg	4.0% Recommended daily allowance according to the EU: LMIV-2011: 1.4 mg
Folate, as the active form of folic acid (née vitamin B9 and The water-soluble vitamin folic acid is important for cell renewal. Of course, folic acid only occurs as a precursor to folate, especially in legumes. further information	8.0 µg	4.0% Recommended daily allowance according to the EU: LMIV-2011: 200 µg
Niacin (née vitamin B3) Niacin ist ein wasserlösliches Vitamin, das der Körper auch selbst aus der Aminosäure Tryptophan bilden kann. Es ist wichtig im Energiestoffwechsel. further information	0.10 mg	1.0% Recommended daily allowance according to the EU: LMIV-2011: 16 mg
Pantothenic acid (vitamin B5) Pantothenic acid, a water-soluble B vitamin, is found in practically every food. It is significantly involved in innumerable metabolic reactions. further information	0.06 mg	1.0% Recommended daily allowance according to the EU: LMIV-2011: 6.0 mg
Vitamin E, as a-TEs Vitamin E is one of the fat-soluble vitamins. Its main function is to act as an antioxidant on the lipid layers of the body's cells. further information	0.10 mg	1.0% Recommended daily allowance according to the EU: LMIV-2011: 12 mg
Vitamin A, as RAE Vitamin A is a fat-soluble vitamin and includes several substances, such as retinol and beta-carotene. It plays an important role in the process of seeing. further information	2.0 µg	< 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 µg
Vitamin D Vitamin D, a fat-soluble vitamin, is largely produced by the body itself with the help of sunlight. It fulfills many tasks, including building bones. further information	0 µg	< 0.1% Recommended daily allowance according to the EU: LMIV-2011: 5.0 µg

Essential macroelements (macronutrients)		2000 kCal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Potassium, K Potassium (K), an essential quantity element, occurs in most foods and is important for regulating the membrane potential of the body's cells. further information	275 mg	14.0% Recommended daily allowance according to the EU: LMIV-2011: 2'000 mg
Phosphorus, P Phosphorus (P), an essential quantity element and an important component of bones, teeth and the cell membranes. It plays a role in energy production. further information	44 mg	6.0% Recommended daily allowance according to the EU: LMIV-2011: 700 mg
Calcium, Ca Calcium (Ca) is an essential quantity element and gives bones and teeth stability and strength. Green vegetables and nuts are rich in calcium. further information	33 mg	4.0% Recommended daily allowance according to the EU: LMIV-2011: 800 mg
Magnesium, Mg Magnesium (Mg) is an essential quantity element and participates in over 300 enzymatic metabolic reactions. Seeds and nuts are rich in magnesium. further information	13 mg	3.0% Recommended daily allowance according to the EU: LMIV-2011: 375 mg
Sodium, Na Sodium (Na), an essential quantity element, is usually found in our food as table salt (NaCl). Sodium affects blood pressure and water balance. further information	1.0 mg	< 0.1% Recommended daily allowance according to the EU: LMIV-2011: 800 mg

Essential trace elements (micronutrients)		2000 kCal The numbers show the percent of the recommended daily value for a person who consumes 2000 cal per day. This number is for one serving of the recipe. A person normally eats multiple times a day and consumes additional nutrients. You can get all of the nutrients you need over a longer period of time and in this way ensure a healthy balance.
Copper, Cu Copper is an essential trace element that is involved in the endogenous antioxidant system and in the formation of connective tissue, pigments and hemoglobin. further information	0.11 mg	11.0% Recommended daily allowance according to the EU: LMIV-2011: 1.0 mg
Manganese, Mn Manganese is a trace element that occurs mainly in plant-based, unrefined foods. Among other things, it plays a role in the structure of cartilage tissue. further information	0.19 mg	9.0% Recommended daily allowance according to the EU: LMIV-2011: 2.0 mg
Iron, Fe Iron is a trace element that is involved in the transport of oxygen in the blood, in the storage of oxygen in the cells and in the energy metabolism. further information	1.0 mg	7.0% Recommended daily allowance according to the EU: LMIV-2011: 14 mg
Zinc, Zn Zinc is a trace element that is involved in over 300 enzymes and plays a role in wound healing, vision, "insulinstorage" and the immune system. further information	0.23 mg	2.0% Recommended daily allowance according to the EU: LMIV-2011: 10 mg
Selenium, Se Selenium does not occur enough in the soil in some geographical areas. However, it plays an important role in the body and is essential. further information	0.60 µg	1.0% Recommended daily allowance according to the EU: LMIV-2011: 55 µg