Nutrients in 300 calories of Elderberries

Raw Elderberries (Sambucus spp.).

Weight per 300 Calories

Elderberries

411g

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

Macros Ratio

Protein Fat Carbs

91%

300 kcal ▼

Macro Nutrients

Elderberries

Energy300 kcal

10.3%

Raw Elderberries have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.05 g

2.1%

Raw Elderberries have 2.0547945205479 g of Fat per 300 calories, which is 2.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.095 g

0.3%

Raw Elderberries have 0.094520547945205 g of Saturated Fat per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.35 g

22%

Raw Elderberries have 0.34931506849315 g of Omega 3 per 300 calories, which is 22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.67 g

3.9%

Raw Elderberries have 0.66575342465753 g of Omega 6 per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Elderberries have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate75.6 g

58%

Raw Elderberries have 75.616438356164 g of Carbohydrate per 300 calories, which is 58% 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

Fiber28.8 g

75.7%

Raw Elderberries have 28.767123287671 g of Fiber per 300 calories, which is 75.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.7 g

4.84%

Raw Elderberries have 2.7123287671233 g of Protein per 300 calories, which is 4.84% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Elderberries

Vitamin A123 μg

13.7%

RAE, retinol activity equivalents

Raw Elderberries have 123.28767123288 μg of Vitamin A per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.29 mg

24%

Thiamine

Raw Elderberries have 0.28767123287671 mg of Vitamin B1 per 300 calories, which is 24% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19%

Riboflavin

Raw Elderberries have 0.24657534246575 mg of Vitamin B2 per 300 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.05 mg

13%

Niacin, nicotinic acid, niacinamide

Raw Elderberries have 2.0547945205479 mg of Vitamin B3 per 300 calories, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.58 mg

11.5%

Pantothenic acid

Raw Elderberries have 0.57534246575342 mg of Vitamin B5 per 300 calories, which is 11.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.95 mg

72.7%

Pyridoxine

Raw Elderberries have 0.94520547945205 mg of Vitamin B6 per 300 calories, which is 72.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924.7 μg

6.16%

Folates and Folic Acid

Raw Elderberries have 24.657534246575 μg of Vitamin B9 per 300 calories, which is 6.16% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C148 mg

164%

Ascorbic acid

Raw Elderberries have 147.94520547945 mg of Vitamin C per 300 calories, which is 164% 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

Calcium156 mg

15.6%

Raw Elderberries have 156.16438356164 mg of Calcium per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.25 mg

28%

Raw Elderberries have 0.25068493150685 mg of Copper per 300 calories, which is 28% 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

Iron6.58 mg

82%

Raw Elderberries have 6.5753424657534 mg of Iron per 300 calories, which is 82% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium20.5 mg

4.9%

Raw Elderberries have 20.547945205479 mg of Magnesium per 300 calories, which is 4.9% 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

Phosphorus160 mg

23%

Raw Elderberries have 160.27397260274 mg of Phosphorus per 300 calories, which is 23% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1151 mg

34%

Raw Elderberries have 1150.6849315068 mg of Potassium per 300 calories, which is 34% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.47 μg

4.5%

Raw Elderberries have 2.4657534246575 μg of Selenium per 300 calories, which is 4.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24.7 mg

1.64%

Raw Elderberries have 24.657534246575 mg of Sodium per 300 calories, which is 1.64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.45 mg

4.1%

Raw Elderberries have 0.45205479452055 mg of Zinc per 300 calories, which is 4.1% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water328 g

8.86%

Raw Elderberries have 327.94520547945 g of Water per 300 calories, which is 8.86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Elderberries:

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

Minerals in 300 calories of Raw Elderberries:

300 calories 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 300 calories of Raw Elderberries:

300 calories of Elderberries is an excellent source of Omega 3, Carbohydrate and Fiber.
It has some Omega 6 and Protein.
While 300 calories 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 300 calories of Elderberries

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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