Comparing Nutrients in 1 kilogram Mulberries VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Mulberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	15% 430kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	71.2% 22.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	37% 6.3g	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	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	112% 81g	0% 0g	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	42% 16g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Canned Small Ripe Olives	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.7% 1mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	6.92% 0.09mg	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	0% 0μg	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	10% 9mg	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	110% 16.5mg	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	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	39% 390mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	279% 2.5mg	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	785% 62.8mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	8.7% 0.2mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	57% 1940mg	2.35% 80mg	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	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Canned Small Ripe Olives per 1 kg

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

Lets compare vitamin content per 1 kilogram of Mulberries vs Canned Small Ripe Olives:

• 1 kilogram of Mulberries has 9.7 times more Vitamin B1, more Vitamin B2, 16.8 times more Vitamin B3, 5.6 times more Vitamin B6, 40.4 times more Vitamin C and 5.6 times more Vitamin K than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 1.9 times more Vitamin E than Raw Mulberries.
• 1 kilogram of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Mulberries as well as Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mulberries vs Canned Small Ripe Olives:

• 1 kilogram of Mulberries has 4.5 times more Magnesium, 12.7 times more Phosphorus and 24.3 times more Potassium than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 2.3 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 73.5 times more Sodium and 1.8 times more Zinc than Raw Mulberries.
• Both Mulberries and Canned Small Ripe Olives contain similar levels of Water per one kilogram.
• 1 kilogram of Mulberries lack sufficient amounts of Zinc
• 1 kilogram of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Mulberries as well as Canned Small Ripe Olives lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mulberries has 1.6 times more Carbohydrate, more Sugars and 1.7 times more Protein than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 2.7 times more Energy, 27.9 times more Fat, 84.4 times more Saturated Fat and 3.1 times more Omega 6 than Raw Mulberries.
• Both Mulberries and Canned Small Ripe Olives offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Mulberries provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Canned Small Ripe Olives provide inadequate amounts of Protein
• Both Raw Mulberries as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 in one kilogram.