Comparing Nutrients in 14 ounces Mulberries VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Nectarines	9%	6%	85%

Macro Nutrients

	Mulberries	Nectarines	Recommended Dietary Allowance
Energy	5.9% 171kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.82g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	32.2% 42g	130g per day for Men 19-50 years
Sugars	44.3% 32g	43% 31.3g	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	7.5% 5.44g	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	% 6.23g	g per day for Men 19-50 years
Sucrose	NA	% 19.3g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	10.2% 5.7g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Nectarines	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	7.63% 0.099mg	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	5.95% 24μg	4.96% 20μg	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	161% 144mg	24% 21.4mg	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	23% 3.45mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Nectarines	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	38% 0.34mg	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	92% 7.34mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	9.3% 0.21mg	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	21.5% 151mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mulberries vs Nectarines:

• Raw Mulberries have 3.7 times more Vitamin B2, 2 times more Vitamin B6, 6.7 times more Vitamin C and 3.5 times more Vitamin K than Raw Nectarines.
• While Raw Nectarines contain 17 times more Vitamin A and 1.8 times more Vitamin B3 than Raw Mulberries.
• Both Raw Mulberries and Raw Nectarines have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 14 oz.
• Both Raw Mulberries as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mulberries vs Nectarines:

• Raw Mulberries have 6.5 times more Calcium, 6.6 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus and more Selenium than Raw Nectarines.
• While Raw Nectarines contain 1.4 times more Copper and 1.4 times more Zinc than Raw Mulberries.
• Both Raw Mulberries and Raw Nectarines have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mulberries have 1.9 times more Omega 6 and 1.4 times more Protein than Raw Nectarines.
• Both Raw Mulberries and Raw Nectarines have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 14 oz.
• Both Raw Mulberries as well as Raw Nectarines have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.