Comparing Nutrients in 1 kilogram Mulberries VS Oheloberries

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Oheloberries	5%	6%	89%

Macro Nutrients

	Mulberries	Oheloberries	Recommended Dietary Allowance
Energy	15% 430kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	NA	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	112% 81g	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	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	44.7% 17g	NA	38g per day for Men 19-50 years
Protein	25.7% 14.4g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Oheloberries	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	15% 60μg	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	404% 364mg	66.7% 60mg	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Oheloberries	Recommended Dietary Allowance
Calcium	39% 390mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	231% 18.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	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	54.3% 380mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	NA	11mg per day for Men 19-50 years
Water	23.7% 877g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mulberries vs Oheloberries:

• Raw Mulberries have 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.1 times more Vitamin C than Raw Oheloberries.
• While Raw Oheloberries contain 42 times more Vitamin A than Raw Mulberries.
• Both Raw Mulberries as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mulberries vs Oheloberries:

• Raw Mulberries have 5.6 times more Calcium, 20.6 times more Iron, 3 times more Magnesium, 3.8 times more Phosphorus and 5.1 times more Potassium than Raw Oheloberries.
• Both Raw Mulberries and Raw Oheloberries have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mulberries have 1.5 times more Energy, 1.4 times more Carbohydrate and 3.8 times more Protein than Raw Oheloberries.
• Both Raw Mulberries as well as Raw Oheloberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.