Comparing Nutrients in 100 calories Nectarines VS Oheloberries

Weight per 100 calories

• Nectarines: 227g
• Oheloberries: 357g

Nectarines have 1.6 times more energy per 100g than Oheloberries. It has low energy density when compared to other foods. Raw Oheloberries having very low energy density.

Which food has more nutrients per 100 calories - Nectarines or Oheloberries?

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Oheloberries	5%	6%	89%

Macro Nutrients

	Nectarines	Oheloberries	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	NA	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	24.7% 18g	NA	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	4.3% 3.1g	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	% 3.57g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	10% 3.86g	NA	38g per day for Men 19-50 years
Protein	4.3% 2.4g	2.42% 1.36g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Oheloberries	Recommended Dietary Allowance
Vitamin A	4.3% 38.6μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.44% 0.077mg	5.06% 0.061mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	9.9% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.37% 0.057mg	NA	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	2.84% 11.4μg	NA	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	13.6% 12.3mg	24% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.7% 1.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Oheloberries	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	NA	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	7.95% 0.64mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	4.87% 20.5mg	5.1% 21.4mg	420mg per day for Men 19-50 years
Manganese	5.34% 0.12mg	NA	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	8.44% 59mg	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	4% 136mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.24% 3.57mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.39mg	NA	11mg per day for Men 19-50 years
Water	5.4% 199g	8.9% 330g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Nectarines vs Oheloberries:

• Raw Nectarines have 1.3 times more Vitamin B1 and 2.7 times more Vitamin B3 than Raw Oheloberries.
• While Raw Oheloberries contain 3.9 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin C than Raw Nectarines.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Nectarines vs Oheloberries:

• Raw Nectarines have 2 times more Iron, 1.7 times more Phosphorus and 3.4 times more Potassium than Raw Oheloberries.
• While Raw Oheloberries contain 1.8 times more Calcium and 1.7 times more Water than Raw Nectarines.
• Both Raw Nectarines and Raw Oheloberries have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Nectarines have 1.8 times more Protein than Raw Oheloberries.
• Both Raw Nectarines and Raw Oheloberries have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.