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Nutrients in 14 ounces of Elderberries

Raw Elderberries (Sambucus spp.).

Macros Ratio

Protein Fat Carbs
3%
6%
91%
14 oz ▼

Macro Nutrients

Elderberries
Energy290 kcal
10%
Raw Elderberries have 289.73189 kcal of Energy per 14 ounces, which is 10% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2 g
2.05%
Raw Elderberries have 1.984465 g of Fat per 14 ounces, which is 2.05% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.091 g
0.29%
Raw Elderberries have 0.09128539 g of Saturated Fat per 14 ounces, which is 0.29% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.34 g
21%
Raw Elderberries have 0.33735905 g of Omega 3 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.64 g
3.8%
Raw Elderberries have 0.64296666 g of Omega 6 per 14 ounces, which is 3.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Elderberries 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
Carbohydrate73 g
56%
Raw Elderberries have 73.028312 g of Carbohydrate per 14 ounces, which is 56% 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
Fiber27.8 g
73%
Raw Elderberries have 27.78251 g of Fiber per 14 ounces, which is 73% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.6 g
4.68%
Raw Elderberries have 2.6194938 g of Protein per 14 ounces, which is 4.68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Elderberries
Vitamin A119 μg
13.2%
RAE, retinol activity equivalents
Raw Elderberries have 119.0679 μg of Vitamin A per 14 ounces, which is 13.2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.28 mg
23%
Thiamine
Raw Elderberries have 0.2778251 mg of Vitamin B1 per 14 ounces, which is 23% 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 Elderberries have 0.2381358 mg of Vitamin B2 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg
12.4%
Niacin, nicotinic acid, niacinamide
Raw Elderberries have 1.984465 mg of Vitamin B3 per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.56 mg
11%
Pantothenic acid
Raw Elderberries have 0.5556502 mg of Vitamin B5 per 14 ounces, which is 11% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.91 mg
70.2%
Pyridoxine
Raw Elderberries have 0.9128539 mg of Vitamin B6 per 14 ounces, which is 70.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B924 μg
5.95%
Folates and Folic Acid
Raw Elderberries have 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Elderberries 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 C143 mg
159%
Ascorbic acid
Raw Elderberries have 142.88148 mg of Vitamin C per 14 ounces, which is 159% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Elderberries
Calcium151 mg
15%
Raw Elderberries have 150.81934 mg of Calcium per 14 ounces, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.24 mg
27%
Raw Elderberries have 0.24210473 mg of Copper per 14 ounces, which is 27% 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
Iron6.35 mg
79.4%
Raw Elderberries have 6.350288 mg of Iron per 14 ounces, which is 79.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium20 mg
4.72%
Raw Elderberries have 19.84465 mg of Magnesium per 14 ounces, which is 4.72% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus155 mg
22%
Raw Elderberries have 154.78827 mg of Phosphorus per 14 ounces, which is 22% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1111 mg
32.7%
Raw Elderberries have 1111.3004 mg of Potassium per 14 ounces, which is 32.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.4 μg
4.33%
Raw Elderberries 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
Sodium24 mg
1.6%
Raw Elderberries have 23.81358 mg of Sodium per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.44 mg
3.97%
Raw Elderberries have 0.4365823 mg of Zinc per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water317 g
8.56%
Raw Elderberries have 316.720614 g of Water per 14 ounces, which is 8.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Elderberries:
Minerals in 14 ounces of Raw Elderberries:
Macronutrients in 14 ounces of Raw Elderberries:



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