Comparing Nutrients in 1 pound 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	6.73% 195kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	32.4% 5.5g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	50.7% 36.7g	3.38% 2.45g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	11% 0.14mg	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	3.4% 13.6μg	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	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	26.3% 3.95mg	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.5% 35.4μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Calcium	17.7% 177mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	60.5% 0.54mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	12% 50mg	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	471% 7058mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.7% 398g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Pickled Green Olives per 1 lb

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

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

• 1 pound 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 lb of Canned Pickled Green Olives contains 20 times more Vitamin A and 4.4 times more Vitamin E than Raw Mulberries.
• 1 pound of Mulberries have insufficient amounts of Vitamin A
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mulberries has 2.6 times more Carbohydrate, 15 times more Sugars and 1.4 times more Protein than Pickled Green Olives.
• While 1 lb 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 pound of Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 pound of Pickled Green Olives provide inadequate amounts of Protein