Nutrients in 1 pound of Elderberries

Raw Elderberries (Sambucus spp.).

Macros Ratio

Protein Fat Carbs

91%

1 lb ▼

Macro Nutrients

Elderberries

Energy331 kcal

11.4%

Raw Elderberries have 331.12216 kcal of Energy per 1 pound, which is 11.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.27 g

2.34%

Raw Elderberries have 2.26796 g of Fat per 1 pound, which is 2.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.33%

Raw Elderberries have 0.10432616 g of Saturated Fat per 1 pound, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.39 g

24%

Raw Elderberries have 0.3855532 g of Omega 3 per 1 pound, which is 24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.73 g

4.32%

Raw Elderberries have 0.73481904 g of Omega 6 per 1 pound, which is 4.32% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Elderberries have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate83.5 g

64.2%

Raw Elderberries have 83.460928 g of Carbohydrate per 1 pound, which is 64.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber31.8 g

83.6%

Raw Elderberries have 31.75144 g of Fiber per 1 pound, which is 83.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3 g

5.35%

Raw Elderberries have 2.9937072 g of Protein per 1 pound, which is 5.35% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Elderberries

Vitamin A136 μg

15%

RAE, retinol activity equivalents

Raw Elderberries have 136.0776 μg of Vitamin A per 1 pound, which is 15% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.5%

Thiamine

Raw Elderberries have 0.3175144 mg of Vitamin B1 per 1 pound, which is 26.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

21%

Riboflavin

Raw Elderberries have 0.2721552 mg of Vitamin B2 per 1 pound, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.27 mg

14%

Niacin, nicotinic acid, niacinamide

Raw Elderberries have 2.26796 mg of Vitamin B3 per 1 pound, which is 14% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.64 mg

12.7%

Pantothenic acid

Raw Elderberries have 0.6350288 mg of Vitamin B5 per 1 pound, which is 12.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.04 mg

80.3%

Pyridoxine

Raw Elderberries have 1.0432616 mg of Vitamin B6 per 1 pound, which is 80.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B927.2 μg

6.8%

Folates and Folic Acid

Raw Elderberries have 27.21552 μg of Vitamin B9 per 1 pound, which is 6.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Elderberries have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C163 mg

181%

Ascorbic acid

Raw Elderberries have 163.29312 mg of Vitamin C per 1 pound, which is 181% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Elderberries

Calcium172 mg

17.2%

Raw Elderberries have 172.36496 mg of Calcium per 1 pound, which is 17.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

30.7%

Raw Elderberries have 0.27669112 mg of Copper per 1 pound, which is 30.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron7.26 mg

91%

Raw Elderberries have 7.257472 mg of Iron per 1 pound, which is 91% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium22.7 mg

5.4%

Raw Elderberries have 22.6796 mg of Magnesium per 1 pound, which is 5.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus177 mg

25.3%

Raw Elderberries have 176.90088 mg of Phosphorus per 1 pound, which is 25.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1270 mg

37.4%

Raw Elderberries have 1270.0576 mg of Potassium per 1 pound, which is 37.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.72 μg

4.95%

Raw Elderberries have 2.721552 μg of Selenium per 1 pound, which is 4.95% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.2 mg

1.8%

Raw Elderberries have 27.21552 mg of Sodium per 1 pound, which is 1.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.5 mg

4.54%

Raw Elderberries have 0.4989512 mg of Zinc per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water362 g

9.8%

Raw Elderberries have 361.966416 g of Water per 1 pound, which is 9.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Elderberries:

1 pound of Elderberries has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1 and Vitamin B2.
It also has a good amount of Vitamin A, Vitamin B3 and Vitamin B5.
This fruit has some Vitamin B9.
It has no Vitamin B12.

Minerals in 1 pound of Raw Elderberries:

1 pound of Elderberries has outstanding amounts of Iron.
It is an excellent source of Copper, Phosphorus and Potassium.
It also has a good amount of Calcium.
This fruit has some Magnesium, Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 1 pound of Raw Elderberries:

1 pound of Elderberries has outstanding amounts of Fiber.
It is an excellent source of Omega 3 and Carbohydrate.
It also has some Omega 6 and Protein.
While 1 pound of product has trace amounts of Fat, it has no Saturated Fat.

Compare Raw Elderberries with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 pound of Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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