Nutrients in 100 calories of Elderberries

Raw Elderberries (Sambucus spp.).

Weight per 100 Calories

Elderberries

137g

Raw Elderberries has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

91%

100 kcal ▼

Macro Nutrients

Elderberries

Energy100 kcal

3.45%

Raw Elderberries have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.68 g

0.71%

Raw Elderberries have 0.68493150684932 g of Fat per 100 calories, which is 0.71% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.032 g

0.098%

Raw Elderberries have 0.031506849315068 g of Saturated Fat per 100 calories, which is 0.098% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.12 g

7.28%

Raw Elderberries have 0.11643835616438 g of Omega 3 per 100 calories, which is 7.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.3%

Raw Elderberries have 0.22191780821918 g of Omega 6 per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Elderberries have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate25.2 g

19.4%

Raw Elderberries have 25.205479452055 g of Carbohydrate per 100 calories, which is 19.4% 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

Fiber9.6 g

25.2%

Raw Elderberries have 9.5890410958904 g of Fiber per 100 calories, which is 25.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein0.9 g

1.6%

Raw Elderberries have 0.9041095890411 g of Protein per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Elderberries

Vitamin A41 μg

4.57%

RAE, retinol activity equivalents

Raw Elderberries have 41.095890410959 μg of Vitamin A per 100 calories, which is 4.57% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.096 mg

Thiamine

Raw Elderberries have 0.095890410958904 mg of Vitamin B1 per 100 calories, which is 8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.082 mg

6.32%

Riboflavin

Raw Elderberries have 0.082191780821918 mg of Vitamin B2 per 100 calories, which is 6.32% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.68 mg

4.3%

Niacin, nicotinic acid, niacinamide

Raw Elderberries have 0.68493150684932 mg of Vitamin B3 per 100 calories, which is 4.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.19 mg

3.84%

Pantothenic acid

Raw Elderberries have 0.19178082191781 mg of Vitamin B5 per 100 calories, which is 3.84% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.32 mg

24.2%

Pyridoxine

Raw Elderberries have 0.31506849315068 mg of Vitamin B6 per 100 calories, which is 24.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B98.2 μg

2.05%

Folates and Folic Acid

Raw Elderberries have 8.2191780821918 μg of Vitamin B9 per 100 calories, which is 2.05% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C49.3 mg

54.8%

Ascorbic acid

Raw Elderberries have 49.315068493151 mg of Vitamin C per 100 calories, which is 54.8% 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

Calcium52 mg

5.2%

Raw Elderberries have 52.054794520548 mg of Calcium per 100 calories, which is 5.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.084 mg

9.3%

Raw Elderberries have 0.083561643835616 mg of Copper per 100 calories, which is 9.3% 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

Iron2.2 mg

27.4%

Raw Elderberries have 2.1917808219178 mg of Iron per 100 calories, which is 27.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium6.85 mg

1.63%

Raw Elderberries have 6.8493150684932 mg of Magnesium per 100 calories, which is 1.63% 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

Phosphorus53.4 mg

7.63%

Raw Elderberries have 53.424657534247 mg of Phosphorus per 100 calories, which is 7.63% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium384 mg

11.3%

Raw Elderberries have 383.56164383562 mg of Potassium per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.82 μg

1.5%

Raw Elderberries have 0.82191780821918 μg of Selenium per 100 calories, which is 1.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.2 mg

0.55%

Raw Elderberries have 8.2191780821918 mg of Sodium per 100 calories, which is 0.55% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.15 mg

1.37%

Raw Elderberries have 0.15068493150685 mg of Zinc per 100 calories, which is 1.37% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water109 g

2.95%

Raw Elderberries have 109.31506849315 g of Water per 100 calories, which is 2.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Elderberries:

100 calories of Elderberries is an excellent source of Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1.
It also has some Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5.
While 100 calories of product has trace amounts of Vitamin B9, it has no Vitamin B12.

Minerals in 100 calories of Raw Elderberries:

100 calories of Elderberries is an excellent source of Iron.
It has a good amount of Copper, Phosphorus and Potassium.
It also has some Calcium.
While 100 calories of product has trace amounts of Magnesium, Selenium and Zinc, it has no Sodium.

Macronutrients in 100 calories of Raw Elderberries:

100 calories of Elderberries is an excellent source of Fiber.
It has a good amount of Omega 3 and Carbohydrate.
While 100 calories 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 100 calories of Elderberries

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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