Comparing Nutrients in 1 pound Mulberries VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Mulberries	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	6.73% 195kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	13% 4.12g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	14.5% 2.47g	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	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	50.7% 36.7g	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	20.3% 7.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.8mg	0.62% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	4.2% 0.054mg	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	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	183% 165mg	7.56% 6.8mg	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	50% 7.5mg	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	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	17.7% 177mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	114% 1.03mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	NA	3.94% 0.091mg	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	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	1.2% 41mg	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	222% 3334mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.7% 398g	10.3% 383g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Canned Jumbo Olives per 1 lb

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

Lets compare vitamin content per 1 pound of Mulberries vs Canned Jumbo Olives:

• 1 pound of Mulberries has 9.7 times more Vitamin B1, more Vitamin B2, 28.2 times more Vitamin B3, 4.2 times more Vitamin B6, 24.3 times more Vitamin C and 5.6 times more Vitamin K than Canned Jumbo Olives.
• While 1 lb of Canned Ripe Jumbo Olives contains 1.9 times more Vitamin E than Raw Mulberries.
• 1 pound of Canned Jumbo 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 Ripe Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mulberries vs Canned Jumbo Olives:

• 1 pound of Mulberries has 4.5 times more Magnesium, 12.7 times more Phosphorus and 21.6 times more Potassium than Canned Jumbo Olives.
• While 1 lb of Canned Ripe Jumbo Olives contains 2.4 times more Calcium, 3.8 times more Copper, 1.8 times more Iron, 73.5 times more Sodium and 1.8 times more Zinc than Raw Mulberries.
• Both Mulberries and Canned Jumbo Olives contain similar levels of Water per one pound.
• 1 pound of Mulberries lack sufficient amounts of Zinc
• 1 pound of Canned Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Mulberries as well as Canned Ripe Jumbo Olives lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mulberries has 1.7 times more Carbohydrate, more Sugars and 1.5 times more Protein than Canned Jumbo Olives.
• While 1 lb of Canned Ripe Jumbo Olives contains 1.9 times more Energy, 17.6 times more Fat, 33.7 times more Saturated Fat, 41 times more Omega 3, 2.6 times more Omega 6 and 1.5 times more Fiber than Raw Mulberries.
• 1 pound of Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6
• 1 pound of Canned Jumbo Olives provide inadequate amounts of Protein