Nutrients in 7 ounces of Elderberries

Raw Elderberries (Sambucus spp.).

Macros Ratio

Protein Fat Carbs

91%

7 oz ▼

Macro Nutrients

Elderberries

Energy145 kcal

Raw Elderberries have 144.865945 kcal of Energy per 7 ounces, which is 5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.99 g

1.02%

Raw Elderberries have 0.9922325 g of Fat per 7 ounces, which is 1.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.046 g

0.14%

Raw Elderberries have 0.045642695 g of Saturated Fat per 7 ounces, which is 0.14% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.17 g

10.5%

Raw Elderberries have 0.168679525 g of Omega 3 per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Raw Elderberries have 0.32148333 g of Omega 6 per 7 ounces, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Elderberries have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate36.5 g

28%

Raw Elderberries have 36.514156 g of Carbohydrate per 7 ounces, which is 28% 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

Fiber14 g

36.6%

Raw Elderberries have 13.891255 g of Fiber per 7 ounces, which is 36.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.3 g

2.34%

Raw Elderberries have 1.3097469 g of Protein per 7 ounces, which is 2.34% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Elderberries

Vitamin A59.5 μg

6.6%

RAE, retinol activity equivalents

Raw Elderberries have 59.53395 μg of Vitamin A per 7 ounces, which is 6.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.14 mg

11.6%

Thiamine

Raw Elderberries have 0.13891255 mg of Vitamin B1 per 7 ounces, which is 11.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.12 mg

9.16%

Riboflavin

Raw Elderberries have 0.1190679 mg of Vitamin B2 per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B30.99 mg

6.2%

Niacin, nicotinic acid, niacinamide

Raw Elderberries have 0.9922325 mg of Vitamin B3 per 7 ounces, which is 6.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.28 mg

5.56%

Pantothenic acid

Raw Elderberries have 0.2778251 mg of Vitamin B5 per 7 ounces, which is 5.56% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.46 mg

35%

Pyridoxine

Raw Elderberries have 0.45642695 mg of Vitamin B6 per 7 ounces, which is 35% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Raw Elderberries have 11.90679 μg of Vitamin B9 per 7 ounces, which is 2.98% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C71.4 mg

79.4%

Ascorbic acid

Raw Elderberries have 71.44074 mg of Vitamin C per 7 ounces, which is 79.4% 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

Calcium75.4 mg

7.54%

Raw Elderberries have 75.40967 mg of Calcium per 7 ounces, which is 7.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.12 mg

13.5%

Raw Elderberries have 0.121052365 mg of Copper per 7 ounces, which is 13.5% 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

Iron3.18 mg

39.7%

Raw Elderberries have 3.175144 mg of Iron per 7 ounces, which is 39.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium9.92 mg

2.36%

Raw Elderberries have 9.922325 mg of Magnesium per 7 ounces, which is 2.36% 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

Phosphorus77.4 mg

11%

Raw Elderberries have 77.394135 mg of Phosphorus per 7 ounces, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium556 mg

16.3%

Raw Elderberries have 555.6502 mg of Potassium per 7 ounces, which is 16.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Elderberries have 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Raw Elderberries have 11.90679 mg of Sodium per 7 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.22 mg

Raw Elderberries have 0.21829115 mg of Zinc per 7 ounces, which is 2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water158 g

4.3%

Raw Elderberries have 158.360307 g of Water per 7 ounces, which is 4.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Elderberries:

7 ounces of Elderberries is an excellent source of Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1 and Vitamin B2.
It also has some Vitamin A, Vitamin B3, Vitamin B5 and Vitamin B9.
It has no Vitamin B12.

Minerals in 7 ounces of Raw Elderberries:

7 ounces of Elderberries is an excellent source of Iron.
It has a good amount of Calcium, Copper, Phosphorus and Potassium.
The product has trace amounts of Magnesium, Selenium, Sodium and Zinc.

Macronutrients in 7 ounces of Raw Elderberries:

7 ounces of Elderberries is an excellent source of Carbohydrate and Fiber.
It has a good amount of Omega 3.
While 7 ounces of product has trace amounts of Fat, Omega 6 and Protein, 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 7 ounces of Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Elderberries with: