Comparing Nutrients in 1 pound Oheloberries VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Oheloberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	4.38% 127kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	51% 49.4g	97g per day for Men 19-50 years
Saturated Fat	NA	32.3% 10.3g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	24% 31g	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	19% 7.26g	38g per day for Men 19-50 years
Protein	3.08% 1.72g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	21% 191μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.65% 1.22mg	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	NA	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	NA	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	30.2% 27.2mg	4.54% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	40% 399mg	1000mg per day for Men 19-50 years
Copper	NA	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	5.1% 0.41mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27.2mg	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	6.48% 45.4mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	5.07% 172mg	1.07% 36.3mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	222% 3334mg	1500mg per day for Men 19-50 years
Zinc	NA	9.07% 1mg	11mg per day for Men 19-50 years
Water	11.3% 419g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Oheloberries have 2.5 times more Vitamin A, 5.7 times more Vitamin B1, more Vitamin B2, 7.3 times more Vitamin B3 and 6.7 times more Vitamin C than Canned Small Ripe Olives.
• Both Raw Oheloberries as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oheloberries vs Canned Small Ripe Olives:

• Raw Oheloberries have 1.5 times more Magnesium, 3.3 times more Phosphorus and 4.8 times more Potassium than Canned Small Ripe Olives.
• While Canned Small Ripe Olives contain 12.6 times more Calcium, 69.8 times more Iron and 735 times more Sodium than Raw Oheloberries.
• Both Raw Oheloberries and Canned Small Ripe Olives have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Small Ripe Olives contain 4.1 times more Energy, 49.5 times more Fat and 2.2 times more Protein than Raw Oheloberries.
• Both Raw Oheloberries and Canned Small Ripe Olives have similar amounts of Carbohydrate per 1 lb.
• Both Raw Oheloberries as well as Canned Small Ripe Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.