Comparing Nutrients in 14 ounces Oheloberries VS Nectarines

Macros Ratio

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

Macro Nutrients

	Oheloberries	Nectarines	Recommended Dietary Allowance
Energy	3.83% 111kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	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	21% 27g	32.2% 42g	130g per day for Men 19-50 years
Sugars	NA	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	NA	17.8% 6.75g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Nectarines	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	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	NA	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	NA	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	26.5% 24mg	24% 21.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Nectarines	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	NA	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	4.47% 0.36mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	5.67% 39.7mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS Nectarines per 14 oz

Compare the macro and micronutrient content in 14 oz of Oheloberries versus 14 oz of Nectarines to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oheloberries have 2.5 times more Vitamin A and 1.3 times more Vitamin B2 than Nectarines.
• While 14 oz of Raw Nectarines contain 2 times more Vitamin B1 and 4.2 times more Vitamin B3 than Raw Oheloberries.
• Both Oheloberries and Nectarines provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Oheloberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 14 ounces of Nectarines have insufficient amounts of Vitamin A
• Both Raw Oheloberries as well as Raw Nectarines have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Oheloberries vs Nectarines:

• 14 oz of Raw Nectarines contain 3.1 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus and 5.3 times more Potassium than Raw Oheloberries.
• Both Oheloberries and Nectarines contain similar levels of Water per 14 ounces.
• 14 ounces of Oheloberries lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oheloberries as well as Raw Nectarines lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Nectarines contain 1.5 times more Carbohydrate than Raw Oheloberries.
• Both Raw Oheloberries as well as Raw Nectarines provide inadequate amounts of Energy and Protein in 14 ounces.