Comparing Nutrients in 1 kilogram Mulberries VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Energy	15% 430kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	158% 153g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	71.5% 12g	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	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	112% 81g	7.45% 5.4g	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	87% 33g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	24% 0.31mg	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	7.5% 30μg	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	0% 0mg	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	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Calcium	39% 390mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	133% 1.2mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	26% 110mg	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1037% 15560mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	20.3% 753g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Pickled Green Olives per 1 kg

Compare the macro and micronutrient content in 1 kg of Mulberries versus 1 kg of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mulberries vs Pickled Green Olives:

• 1 kilogram of Mulberries has 1.4 times more Vitamin B1, 14.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin K than Pickled Green Olives.
• While 1 kg of Canned Pickled Green Olives contains 20 times more Vitamin A and 4.4 times more Vitamin E than Raw Mulberries.
• 1 kilogram of Mulberries have insufficient amounts of Vitamin A
• 1 kilogram of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Mulberries as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mulberries vs Pickled Green Olives:

• 1 kilogram of Mulberries has 3.8 times more Iron, 1.6 times more Magnesium, 9.5 times more Phosphorus and 4.6 times more Potassium than Pickled Green Olives.
• While 1 kg of Canned Pickled Green Olives contains 1.3 times more Calcium, 2 times more Copper and 155.6 times more Sodium than Raw Mulberries.
• Both Mulberries and Pickled Green Olives contain similar levels of Water per one kilogram.
• 1 kilogram of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Raw Mulberries as well as Canned Pickled Green Olives lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mulberries has 2.6 times more Carbohydrate, 15 times more Sugars and 1.4 times more Protein than Pickled Green Olives.
• While 1 kg of Canned Pickled Green Olives contains 3.4 times more Energy, 39.3 times more Fat, 75.1 times more Saturated Fat, 92 times more Omega 3, 5.9 times more Omega 6 and 1.9 times more Fiber than Raw Mulberries.
• 1 kilogram of Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 kilogram of Pickled Green Olives provide inadequate amounts of Protein