Comparing Nutrients in 1 pound Mulberries VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Mulberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	6.73% 195kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	16.8% 2.85g	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	21% 27.4g	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	19% 7.26g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Canned Small Ripe 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	1.05% 0.17mg	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	3.14% 0.041mg	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	4.54% 4.1mg	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 Small Ripe Olives	Recommended Dietary Allowance
Calcium	17.7% 177mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	127% 1.14mg	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	356% 28.5mg	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	1.07% 36.3mg	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	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Canned Small Ripe Olives per 1 lb

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

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

• 1 pound of Mulberries has 9.7 times more Vitamin B1, more Vitamin B2, 16.8 times more Vitamin B3, 5.6 times more Vitamin B6, 40.4 times more Vitamin C and 5.6 times more Vitamin K than Canned Small Ripe Olives.
• While 1 lb of Canned Small Ripe Olives contains 1.9 times more Vitamin E than Raw Mulberries.
• 1 pound of Canned Small Ripe 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 Small Ripe 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 Small Ripe Olives:

• 1 pound of Mulberries has 4.5 times more Magnesium, 12.7 times more Phosphorus and 24.3 times more Potassium than Canned Small Ripe Olives.
• While 1 lb of Canned Small Ripe Olives contains 2.3 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 73.5 times more Sodium and 1.8 times more Zinc than Raw Mulberries.
• Both Mulberries and Canned Small Ripe Olives contain similar levels of Water per one pound.
• 1 pound of Mulberries lack sufficient amounts of Zinc
• 1 pound of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Mulberries as well as Canned Small Ripe Olives lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mulberries has 1.6 times more Carbohydrate, more Sugars and 1.7 times more Protein than Canned Small Ripe Olives.
• While 1 lb of Canned Small Ripe Olives contains 2.7 times more Energy, 27.9 times more Fat, 84.4 times more Saturated Fat and 3.1 times more Omega 6 than Raw Mulberries.
• Both Mulberries and Canned Small Ripe Olives offer comparable quantities of Fiber per one pound.
• 1 pound of Mulberries provide inadequate amounts of Energy and Omega 6
• 1 pound of Canned Small Ripe Olives provide inadequate amounts of Protein
• Both Raw Mulberries as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 in one pound.