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Elderberries
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Elderberries

Elderberries Raw
Database: Standard Release (Common)
Nutrition Facts
Serving Size
1 cup (145g)
Calories106
% Daily Value *
Total Fat 0.7g1%
Saturated Fat 0g0%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 8.7mg0%
Total Carbohydrate 26.7g9%
Dietary Fiber 10.2g41%
Total Sugars ~g~%
Includes ~g Added Sugars~%
Protein 1g2%
Vitamin C 52.2mg58%
Vitamin D ~μg~%
Iron 2.3mg13%
Calcium 55.1mg4%
Potassium 406mg9%
Phosphorus 56.6mg5%
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
~ = missing data
What is this food made of?
80%Water
1%Fat
19%Carbs
1%Protein

Macronutrients by %DV


Bar length represents the %DV. (~ = missing data)
  • Calories5% DV106 calories
  • Fat1% DV0.7g
  • Saturated Fats0% DV0g
  • Cholesterol0% DV0mg
  • Carbohydrate9% DV26.7g
  • Fiber41% DV10.2g
  • Sugars~% DV~g
  • Protein2% DV1g

Common Minerals by %DV


Bar length represents the %DV. (~ = missing data)
  • Calcium4% DV55.1mg
  • Iron, Fe13% DV2.3mg
  • Potassium, K9% DV406mg
  • Sodium0% DV8.7mg
  • Magnesium2% DV7.3mg
  • Zinc, Zn1% DV0.2mg

Common Vitamins by %DV


Bar length represents the %DV. (~ = missing data)
  • Vitamin A, RAE5% DV43.5μg
  • Vitamin B120% DV0μg
  • Vitamin C58% DV52.2mg
  • Vitamin D~% DV~μg
  • Vitamin E~% DV~mg
  • Vitamin K~% DV~μg
Macronutrients
Macronutrients %DV
~ = missing data
Weight145g
Calories 106 5%
Fat 0.7g 1%
Protein 1g 2%
Carbohydrate 26.7g 9%
Sugars ~g ~%
Fiber 10.2g 41%
Cholesterol 0mg 0%
Saturated Fats 0g 0%
Net-Carbs 16.5g
Trans Fatty Acids 0g
Minerals
Minerals %DV
~ = missing data
Weight145g
Calcium 55.1mg 4%
Iron, Fe 2.3mg 13%
Potassium, K 406mg 9%
Magnesium 7.3mg 2%
Phosphorus, P 56.6mg 5%
Sodium 8.7mg 0%
Zinc, Zn 0.2mg 1%
Copper, Cu 0.1mg 10%
Manganese ~mg ~%
Selenium, Se 0.9μg 2%
Fluoride, F ~μg ~%
Molybdenum ~μg
Iodine, I ~μg
Chlorine ~mg
Chromium ~μg
Vitamins
Vitamins %DV
~ = missing data
Weight145g
Vitamin A, RAE 43.5μg 5%
Vitamin C 52.2mg 58%
Thiamin (B1) 0.1mg 8%
Riboflavin (B2) 0.1mg 7%
Niacin (B3) 0.7mg 5%
Vitamin B5 (PA) 0.2mg 4%
Vitamin B6 0.3mg 20%
Biotin ~μg
Folate (B9) 8.7μg 2%
Folic acid 0μg 0%
Food Folate 8.7μg 2%
Folate DFE 8.7μg 2%
Choline ~mg ~%
Vitamin B12 0μg 0%
Retinol 0μg
Carotene, beta ~μg ~%
Carotene, alpha ~μg ~%
Cryptoxanthin, beta ~μg ~%
Vitamin A, IU 870IU 29%
Lycopene ~μg
Lut + Zeaxanthin ~μg
Vitamin E ~mg ~%
Vitamin D ~μg ~%
Vitamin D2 ~μg
Vitamin D3 ~μg
Vitamin D (IU) ~IU ~%
Vitamin K ~μg ~%
Vitamin K1 ~μg
Menaquinone-4 ~μg
Other
Other
~ = missing data
Weight145g
Water 115.7g
Ash 1g
Alcohol 0g
Caffeine ~mg
Theobromine ~mg
PRAL score -6.91
Carbs & Sugars
Carbs & Sugars
~ = missing data
Weight145g
Soluble Fiber ~g
Insoluble Fiber ~g
Added Sugar ~g ~%
Sucrose ~g
Glucose (Dextrose) ~g
Fructose ~g
Lactose ~g
Maltose ~g
Galactose ~g
Starch ~g
Carbohydrate, other ~g
Total sugar alcohols ~g
Fats
Fats %AI
~ = missing data
Weight145g
Monosaturated Fats 116mg
Polyunsaturated Fats 358mg
Omega 3s 123mg 8%
Omega 6s 235mg 1%
Omega 3 to Omega 6 Ratio 0.52
Omega 6 to Omega 3 Ratio 1.91
18:3 n-3 c,c,c (ALA) ~mg
20:5 n-3 (EPA) 0mg
22:5 n-3 (DPA) 0mg
22:6 n-3 (DHA) 0mg
Trans-Polyenoic Fats ~mg
Stigmasterol ~mg
Campesterol ~mg
Beta-sitosterol ~mg
Phytosterols ~mg
4:0 0mg
6:0 0mg
8:0 0mg
10:0 0mg
12:0 0mg
13:0 ~mg
14:0 0mg
15:0 ~mg
16:0 26mg
17:0 ~mg
18:0 7mg
20:0 ~mg
22:0 ~mg
24:0 ~mg
14:1 ~mg
15:1 ~mg
16:1 undifferentiated 0mg
16:1 c ~mg
17:1 ~mg
18:1 undifferentiated 116mg
18:1 c ~mg
18:1-11 t (18:1t n-7) ~mg
20:1 0mg
22:1 undifferentiated 0mg
22:1 c ~mg
24:1 c ~mg
18:2 undiff 235mg
18:2 n-6 c,c ~mg
18:2 CLAs ~mg
18:2 i ~mg
18:3 undiff 123mg
18:3 n-6 c,c,c ~mg
18:3i ~mg
18:4 0mg
20:2 n-6 c,c ~mg
20:3 undifferentiated ~mg
20:3 n-3 ~mg
20:3 n-6 ~mg
20:4 undifferentiated 0mg
20:4 n-6 ~mg
21:5 ~mg
22:4 ~mg
Trans-Monoenoic Fats ~mg
16:1 t ~mg
18:1 t ~mg
22:1 t ~mg
18:2 t not further defined ~mg
18:2 t,t ~mg
Amino Acids
Amino Acids %RDI
~ = missing data
Weight145g
Betaine ~mg
Tryptophan 19mg 7%
Threonine 39mg 4%
Isoleucine 39mg 3%
Leucine 87mg 3%
Lysine 38mg 2%
Methionine 20mg 3%
Cystine 22mg 8%
Phenylalanine 58mg 7%
Tyrosine 74mg 8%
Valine 48mg 3%
Arginine 68mg
Histidine 22mg 3%
Alanine 44mg
Aspartic acid 84mg
Glutamic acid 139mg
Glycine 52mg
Proline 36mg
Serine 46mg
Hydroxyproline ~mg
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