Comparing Nutrients in 1 pound Nectarines VS Oheloberries

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Oheloberries	5%	6%	89%

Macro Nutrients

	Nectarines	Oheloberries	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	2.96% 0.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	24% 31g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	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	8.57% 6.2g	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	% 7.12g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	NA	38g per day for Men 19-50 years
Protein	8.6% 4.8g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Oheloberries	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	7.65% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	5.67% 22.7μg	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	27.2% 24.5mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Oheloberries	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16% 1.27mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	17% 118mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	5.07% 172mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	NA	11mg per day for Men 19-50 years
Water	10.7% 397g	11.3% 419g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nectarines vs Oheloberries:

• Raw Nectarines have 2 times more Vitamin B1 and 4.2 times more Vitamin B3 than Raw Oheloberries.
• While Raw Oheloberries contain 2.5 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Nectarines.
• Both Raw Nectarines and Raw Oheloberries have similar amounts of Vitamin C per 1 lb.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Nectarines vs Oheloberries:

• Raw Nectarines have 3.1 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus and 5.3 times more Potassium than Raw Oheloberries.
• Both Raw Nectarines and Raw Oheloberries have similar amounts of Water per 1 lb.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Nectarines have 1.6 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Protein than Raw Oheloberries.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.