Comparing Nutrients in 1 kilogram Canned Jumbo Olives VS Oheloberries

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Oheloberries	5%	6%	89%

Macro Nutrients

	Canned Jumbo Olives	Oheloberries	Recommended Dietary Allowance
Energy	28% 810kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	71% 68.7g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	NA	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	NA	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	0% 0g	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	65.8% 25g	NA	38g per day for Men 19-50 years
Protein	17.3% 9.7g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Oheloberries	Recommended Dietary Allowance
Vitamin A	19% 170μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.38% 0.22mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	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	0% 0μg	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	16.7% 15mg	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	110% 16.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Oheloberries	Recommended Dietary Allowance
Calcium	94% 940mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	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	415% 33.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	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	4.3% 30mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	490% 7350mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	NA	11mg per day for Men 19-50 years
Water	22.8% 843g	25% 923g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Oheloberries per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Jumbo Olives vs Oheloberries:

• 1 kg of Raw Oheloberries contains 2.5 times more Vitamin A, more Vitamin B2 and 4 times more Vitamin C than Canned Ripe Jumbo Olives.
• 1 kilogram of Canned Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Ripe Jumbo Olives as well as Raw Oheloberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Jumbo Olives vs Oheloberries:

• 1 kilogram of Canned Jumbo Olives has 13.4 times more Calcium, 36.9 times more Iron and 735 times more Sodium than Oheloberries.
• Both Canned Jumbo Olives and Oheloberries contain similar levels of Water per one kilogram.
• 1 kilogram of Oheloberries lack sufficient amounts of Calcium and Iron
• Both Canned Ripe Jumbo Olives as well as Raw Oheloberries lack sufficient amounts of Magnesium, Phosphorus and Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Jumbo Olives has 2.9 times more Energy and 31.2 times more Fat than Oheloberries.
• Both Canned Jumbo Olives and Oheloberries offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Oheloberries provide inadequate amounts of Energy
• Both Canned Ripe Jumbo Olives as well as Raw Oheloberries provide inadequate amounts of Protein in one kilogram.