Comparing Nutrients in 300 calories Mulberries VS Oheloberries

Weight per 300 calories

• Mulberries: 698g
• Oheloberries: 1071g

Mulberries have 1.5 times more energy per 100g than Oheloberries. It has low energy density when compared to other foods. Raw Oheloberries having very low energy density.

Which food has more nutrients per 300 calories - Mulberries or Oheloberries?

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Oheloberries	5%	6%	89%

Macro Nutrients

	Mulberries	Oheloberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	56.4% 73.3g	130g per day for Men 19-50 years
Sugars	78% 56.5g	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	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	31.2% 12g	NA	38g per day for Men 19-50 years
Protein	18% 10g	7.27% 4.07g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Oheloberries	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.2% 0.7mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	10.5% 42μg	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	282% 254mg	71.4% 64.3mg	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	40.5% 6.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Oheloberries	Recommended Dietary Allowance
Calcium	27.2% 272mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	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	161% 13mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	15.3% 64.3mg	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	38% 265mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	40% 1353mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.2μg	NA	55μg per day for Men 19-50 years
Sodium	4.65% 69.8mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	NA	11mg per day for Men 19-50 years
Water	16.5% 612g	26.7% 989g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mulberries vs Oheloberries:

• Raw Mulberries have 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 4 times more Vitamin C than Raw Oheloberries.
• While Raw Oheloberries contain 64.5 times more Vitamin A than Raw Mulberries.
• Both Raw Mulberries and Raw Oheloberries have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Mulberries as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Mulberries vs Oheloberries:

• Raw Mulberries have 3.6 times more Calcium, 13.4 times more Iron, 2 times more Magnesium, 2.5 times more Phosphorus, 3.3 times more Potassium and 6.5 times more Sodium than Raw Oheloberries.
• While Raw Oheloberries contain 1.6 times more Water than Raw Mulberries.

Comparison of macro-nutrients per 300 calories:

• Raw Mulberries have 2.5 times more Protein than Raw Oheloberries.
• Both Raw Mulberries and Raw Oheloberries have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Mulberries as well as Raw Oheloberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.