Comparing Nutrients in 100 calories Mulberries VS Canned Jumbo Olives

Weight per 100 calories

• Mulberries: 233g
• Canned Jumbo Olives: 124g

Canned Ripe Jumbo Olives have 1.9 times more energy per unit of mass than Raw Mulberries, which is average in comparison to other foods. Mulberries having low energy density.

Discover which food has more nutrients per 100 calories - Mulberries or Canned Jumbo Olives?

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Mulberries	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	8.74% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	0.15% 0.002g	3.16% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.8g	5.33% 6.93g	130g per day for Men 19-50 years
Sugars	26% 19g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.95g	8.12% 3.1g	38g per day for Men 19-50 years
Protein	6% 3.35g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0.26% 2.33μg	2.33% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	0.31% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	0.17% 0.027mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.37% 0.019mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	1.14% 0.015mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.5% 14μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.7mg	2.06% 1.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.5% 2.02mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	1.44% 1.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	9.07% 91mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.8% 4.3mg	51.2% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.97% 42mg	1.18% 4.94mg	420mg per day for Men 19-50 years
Manganese	NA	1.07% 0.025mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.6% 88.4mg	0.53% 3.7mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	0.33% 11mg	3400mg per day for Men 19-50 years
Selenium	2.54% 1.4μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	1.55% 23.3mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	2.54% 0.28mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	5.5% 204g	2.8% 104g	3700g per day for Men 19-50 years

Mulberries VS Canned Jumbo Olives Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Mulberries or Canned Jumbo Olives?

Lets compare vitamin content per 100 calories of Mulberries vs Canned Jumbo Olives:

• 100 calories of Mulberries have 18.2 times more Vitamin B1, more Vitamin B2, 53.1 times more Vitamin B3, 7.8 times more Vitamin B6, more Vitamin B9, 45.7 times more Vitamin C and 10.5 times more Vitamin K than Canned Jumbo Olives.
• While 100 kcal of Canned Ripe Jumbo Olives contain 9 times more Vitamin A than Raw Mulberries.
• Both Mulberries and Canned Jumbo Olives provide similar amounts of Vitamin E per 100 calories.
• 100 calories of Mulberries have insufficient amounts of Vitamin A
• 100 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Mulberries as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Mulberries vs Canned Jumbo Olives:

• 100 calories of Mulberries have 8.5 times more Magnesium, 23.9 times more Phosphorus, 40.6 times more Potassium, 1.3 times more Selenium and 2 times more Water than Canned Jumbo Olives.
• While 100 kcal of Canned Ripe Jumbo Olives contain 1.3 times more Calcium, 2 times more Copper and 39 times more Sodium than Raw Mulberries.
• Both Mulberries and Canned Jumbo Olives contain similar levels of Iron and Zinc per 100 calories.
• 100 calories of Canned Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Mulberries have 3.3 times more Carbohydrate, more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Canned Jumbo Olives.
• While 100 kcal of Canned Ripe Jumbo Olives contain 9.4 times more Fat, 17.9 times more Saturated Fat, 21.8 times more Omega 3 and 1.4 times more Omega 6 than Raw Mulberries.
• Both Mulberries and Canned Jumbo Olives offer comparable quantities of Energy per 100 calories.
• 100 calories of Mulberries provide inadequate amounts of Omega 3