Comparing Nutrients in 1 pound Mulberries VS Oheloberries

Macros Ratio

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

Macro Nutrients

	Mulberries	Oheloberries	Recommended Dietary Allowance
Energy	6.73% 195kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.5g	24% 31g	130g per day for Men 19-50 years
Sugars	50.7% 36.7g	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	20.3% 7.7g	NA	38g per day for Men 19-50 years
Protein	11.7% 6.53g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Oheloberries	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	7.65% 1.22mg	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	17.4% 0.23mg	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	6.8% 27.2μg	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	183% 165mg	30.2% 27.2mg	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	26.3% 3.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Oheloberries	Recommended Dietary Allowance
Calcium	17.7% 177mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	105% 8.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	6.48% 27.2mg	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	24.6% 172mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	5.07% 172mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	NA	11mg per day for Men 19-50 years
Water	10.7% 398g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.