Blueberry & Elderberry Nutrition

See the side table below for in depth analysis of nutrients:
Blueberries (Vaccinium spp)
ORAC Value 5562,
Nutrition Value per 100 g.
(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 57 Kcal 3%
Carbohydrates 14.49 g 11%
Protein 0.74 g 1%
Total Fat 0.33 g 1%
Cholesterol 0 mg 0%
Dietary Fiber 2.4 g 6%
Vitamins
Folates 6 µg 1.5%
Niacin 0.418 mg 2.5%
Pantothenic acid 0.124 mg 2.5%
Pyridoxine 0.052 mg 4%
Riboflavin 0.041 mg 3%
Vitamin A 54 IU 2%
Vitamin C 9.7 mg 1.5%
Vitamin E 0.57 mg 4%
Vitamin K 19.3 µg 13%
Electrolytes
Sodium 1 mg 0%
Potassium 77 mg 2%
Minerals
Calcium 6 mg 0.5%
Iron 0.28 mg 3.5%
Magnesium 6 mg 1.5%
Manganese 0.336 mg 14%
Zinc 0.16 mg 1.5%
Phyto-nutrients
Carotene-ß 32 µg --
Lutein-zeaxanthin 80 µg --
Table Data Source:
http://www.nutrition-and-you.com/blueberries.html

Blueberry Nutritional Facts: 


1 The North American Blueberry Council (NABC), “Blueberry Statistical Record 2011.” Prepared by the North American Blueberry Council (NABC), May 2012.

  • Low in calories
  • Low in sodium
  • Contains no cholesterol
  • Excellent source of fibre.
  • Pectin found in blueberry has the abiity to lower blood cholesterol
  • Blueberry juice contains a compound that helps prevent urinary tract infections.
  • Blueberries are rich in antioxidants
  • See side table for more information

Facts about Blueberries:

  • Since blueberries contain little starch that can be converted to sugar after harvest, your blueberries will never be any sweeter than the day they are harvested.
  • To keep your blueberries tasting sweet and fresh, refrigerate berries as soon
    as possible.

    Information is referenced from the "Hightbush Blueberry Production Guide"
    from Northeast Regional Agricultural Engineering Service

    For more information on Blueberry Nutrition please visit:
    http://www.nutrition-and-you.com/blueberries.htm

Facts about Elderberries:

  • Elderberry fruits are an excellent source of anthocyanins, vitamins A and C and a good source of calcium, iron and vitamin B6 (See Table below).
  • They also contain sterols, tannins, and essential oils (Anon. 2005) and can readily be considered a healthy food.
  • Elderberry total antioxidant capacity is one of the highest of all the small fruits.
 
Table 1. Chemical composition of various small fruits.
Adapted from (Products and Services: Fruits and Fruits Juices, 2005)
Data Source: Elderberry as a Medicinal Plant

Fruit Water Energy (kcal) Iron
(mg)
Phosp-horous
(mg)
Vitamin A (IU) Vitamin B6 (mg) Vitamin
C (mg)

Blueberry

84

27

0.28

12

54

1.052

9.7

Cranberry

87

46

0.25

13

60

0.057

13.3

Elderberry

80

73

1.60

39

600

0.230

36.0

Grape

81

69

0.36

20

66

0.086

10.8

Mulberry

89

43

0.62

22

214

0.030

21.0

Raspberry

86

52

0.69

29

33

0.055

26.2

Strawberry

91

32

0.42

24

12

0.047

58.8