Comparing Nutrients in 1 kilogram Mulberries VS Nectarines

Macros Ratio

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

Macro Nutrients

	Mulberries	Nectarines	Recommended Dietary Allowance
Energy	15% 430kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.4% 98g	81% 106g	130g per day for Men 19-50 years
Sugars	112% 81g	109% 79g	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	19% 13.7g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	NA	% 48.7g	g per day for Men 19-50 years
Fiber	44.7% 17g	44.7% 17g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Nectarines	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	19.2% 0.25mg	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	15% 60μg	12.5% 50μg	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	404% 364mg	60% 54mg	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	58% 8.7mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Nectarines	Recommended Dietary Allowance
Calcium	39% 390mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	96% 0.86mg	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	231% 18.5mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	23.5% 0.54mg	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	54.3% 380mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	23.7% 876g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Raw Mulberries as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Raw Mulberries as well as Raw Nectarines have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.