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Nutrients in 100 Calories ofElderberries

Raw Elderberries (Sambucus spp.).
rawfreshwhole

Weight per 100 Calories

Elderberries
137g

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

Macros Ratio

ProteinsFatsCarbs
4%
6%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Elderberries
Vitamin A41 μg
4.57%
Raw Elderberries have 41.096 μg of Vitamin A per 100 Calories, which is 4.57% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.1 mg
8%
Raw Elderberries have 0.096 mg of Thiamine per 100 Calories, which is 8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.08 mg
6.3%
Raw Elderberries have 0.082 mg of Vitamin B2 per 100 Calories, which is 6.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.69 mg
4.3%
Raw Elderberries have 0.685 mg of Vitamin B3 per 100 Calories, which is 4.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.32 mg
24%
Raw Elderberries have 0.315 mg of Vitamin B6 per 100 Calories, which is 24% 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 Calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C49 mg
54.8%
Raw Elderberries have 49.315 mg of Vitamin C per 100 Calories, which is 54.8% 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
Folate8.2 μg
2.05%
Raw Elderberries have 8.219 μg of Folate per 100 Calories, which is 2.05% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Elderberries
Calcium52 mg
5.2%
Raw Elderberries have 52.055 mg of Calcium per 100 Calories, which is 5.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.08 mg
9.33%
Raw Elderberries have 0.084 mg of Copper per 100 Calories, which is 9.33% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron2.2 mg
27%
Raw Elderberries have 2.192 mg of Iron per 100 Calories, which is 27% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium6.85 mg
1.7%
Raw Elderberries have 6.849 mg of Magnesium per 100 Calories, which is 1.7% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese
NA
No information available
Phosphorus53 mg
7.63%
Raw Elderberries have 53.425 mg of Phosphorus per 100 Calories, which is 7.63% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium384 mg
8.16%
Raw Elderberries have 383.562 mg of Potassium per 100 Calories, which is 8.16% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.82 μg
1.5%
Raw Elderberries have 0.822 μg of Selenium per 100 Calories, which is 1.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium8.2 mg
0.55%
Raw Elderberries have 8.219 mg of Sodium per 100 Calories, which is 0.55% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.15 mg
1.37%
Raw Elderberries have 0.151 mg of Zinc per 100 Calories, which is 1.37% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 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 Thiamine. It also has some Vitamin A, Vitamin B2 and Vitamin B3. While 100 Calories of product has trace amounts of Folate, 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.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Elderberries
Fat0.69 g
0.71%
Raw Elderberries have 0.685 g of Fat per 100 Calories, which is 0.71% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein0.9 g
1.6%
Raw Elderberries have 0.904 g of Protein per 100 Calories, which is 1.6% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate25 g
19%
Raw Elderberries have 25.205 g of Carbohydrate per 100 Calories, which is 19% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
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 19-30 years
Sugars
NA
No information available
Fiber9.6 g
25%
Raw Elderberries have 9.589 g of Fiber per 100 Calories, which is 25% 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 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.03 g
0.1%
Raw Elderberries have 0.032 g of Saturated Fat per 100 Calories, which is 0.1% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.12 g
7.25%
Raw Elderberries have 0.116 g of Omega 3 per 100 Calories, which is 7.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.22 g
1.3%
Raw Elderberries have 0.222 g of Omega 6 per 100 Calories, which is 1.3% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water109 g
2.95%
Raw Elderberries have 109.315 g of Water per 100 Calories, which is 2.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Elderberries:
100 Calories of Elderberries is an excellent source of Fiber. It has a good amount of Carbohydrate and Omega 3. While 100 Calories of product has trace amounts of Fat, Protein and Omega 6, it has no Saturated Fat.