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Nutrients in 100 grams ofElderberries

Raw Elderberries (Sambucus spp.).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
4%
6%
90%

Vitamins

100gRDA for Men 19-30 years
Elderberries
Vitamin A30 μg
3.33%
Raw Elderberries have 30 μg of Vitamin A per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.07 mg
5.83%
Raw Elderberries have 0.07 mg of Thiamine per 100 grams, which is 5.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.06 mg
4.6%
Raw Elderberries have 0.06 mg of Vitamin B2 per 100 grams, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.5 mg
3.13%
Raw Elderberries have 0.5 mg of Vitamin B3 per 100 grams, which is 3.13% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.23 mg
17.7%
Raw Elderberries have 0.23 mg of Vitamin B6 per 100 grams, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Elderberries have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C36 mg
40%
Raw Elderberries have 36 mg of Vitamin C per 100 grams, which is 40% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D
NA
No information available
Vitamin E
NA
No information available
Vitamin K
NA
No information available
Folate6 μg
1.5%
Raw Elderberries have 6 μg of Folate per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Elderberries
Calcium38 mg
3.8%
Raw Elderberries have 38 mg of Calcium per 100 grams, which is 3.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.06 mg
6.78%
Raw Elderberries have 0.061 mg of Copper per 100 grams, which is 6.78% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.6 mg
20%
Raw Elderberries have 1.6 mg of Iron per 100 grams, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium5 mg
1.25%
Raw Elderberries have 5 mg of Magnesium per 100 grams, which is 1.25% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese
NA
No information available
Phosphorus39 mg
5.57%
Raw Elderberries have 39 mg of Phosphorus per 100 grams, which is 5.57% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium280 mg
5.96%
Raw Elderberries have 280 mg of Potassium per 100 grams, which is 5.96% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.6 μg
1.1%
Raw Elderberries have 0.6 μg of Selenium per 100 grams, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium6 mg
0.4%
Raw Elderberries have 6 mg of Sodium per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.11 mg
1%
Raw Elderberries have 0.11 mg of Zinc per 100 grams, which is 1% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Elderberries:
100 grams of Elderberries is an excellent source of Vitamin C. It has a good amount of Vitamin B6. It also has some Vitamin A, Thiamine, Vitamin B2 and Vitamin B3. While 100 grams of product has trace amounts of Folate, it has no Vitamin B12.
Minerals in 100 grams of Raw Elderberries:
100 grams of Elderberries has a good amount of Iron. It has some Calcium, Copper, Phosphorus and Potassium. While 100 grams of product has trace amounts of Magnesium, Selenium and Zinc, it has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Elderberries
Fat0.5 g
0.52%
Raw Elderberries have 0.5 g of Fat per 100 grams, which is 0.52% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein0.66 g
1.18%
Raw Elderberries have 0.66 g of Protein per 100 grams, which is 1.18% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate18 g
14%
Raw Elderberries have 18.4 g of Carbohydrate per 100 grams, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy73 kcal
2.5%
Raw Elderberries have 73 kcal of Energy per 100 grams, which is 2.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars
NA
No information available
Fiber7 g
18%
Raw Elderberries have 7 g of Fiber per 100 grams, which is 18% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Elderberries have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.02 g
0.07%
Raw Elderberries have 0.023 g of Saturated Fat per 100 grams, which is 0.07% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.09 g
5.3%
Raw Elderberries have 0.085 g of Omega 3 per 100 grams, which is 5.3% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.16 g
0.95%
Raw Elderberries have 0.162 g of Omega 6 per 100 grams, which is 0.95% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water79.8 g
2.16%
Raw Elderberries have 79.8 g of Water per 100 grams, which is 2.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Elderberries:
100 grams of Elderberries has a good amount of Carbohydrate and Fiber. It has some Omega 3. While 100 grams of product has trace amounts of Protein and Omega 6, it has no Fat and Saturated Fat.