Comparing Nutrients in 1 kilogram Oheloberries VS Nectarines

Macros Ratio

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

Macro Nutrients

	Oheloberries	Nectarines	Recommended Dietary Allowance
Energy	9.66% 280kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52.6% 68.4g	81% 106g	130g per day for Men 19-50 years
Sugars	NA	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	NA	44.7% 17g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Nectarines	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	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	NA	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	NA	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	66.7% 60mg	60% 54mg	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	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Nectarines	Recommended Dietary Allowance
Calcium	7% 70mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	NA	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	11.3% 0.9mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	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	14.3% 100mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	25% 923g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS Nectarines per 1 kg

Compare the macro and micronutrient content in 1 kg of Oheloberries versus 1 kg of Nectarines to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oheloberries has 2.5 times more Vitamin A and 1.3 times more Vitamin B2 than Nectarines.
• While 1 kg of Raw Nectarines contains 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 one kilogram.
• 1 kilogram of Oheloberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Nectarines have insufficient amounts of Vitamin A
• Both Raw Oheloberries as well as Raw Nectarines have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oheloberries vs Nectarines:

• 1 kg of Raw Nectarines contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Nectarines contains 1.5 times more Carbohydrate than Raw Oheloberries.
• Both Raw Oheloberries as well as Raw Nectarines provide inadequate amounts of Energy and Protein in one kilogram.