Comparing Nutrients in 300 calories Mulberries VS Canned Jumbo Olives

Weight per 300 calories

• Mulberries: 698g
• Canned Jumbo Olives: 370g

Canned Ripe Jumbo Olives have 1.9 times more energy per unit of mass than Raw Mulberries, which is average in comparison to other foods. Mulberries having low energy density.

Discover which food has more nutrients per 300 calories - Mulberries or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	12% 2g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	78% 56.5g	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	31.2% 12g	24.4% 9.26g	38g per day for Men 19-50 years
Protein	18% 10g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.2% 0.7mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.1% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	3.4% 0.044mg	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	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	282% 254mg	6.17% 5.56mg	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	40.5% 6.07mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	4.32% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	27.2% 272mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	93% 0.84mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	3.53% 15mg	420mg per day for Men 19-50 years
Manganese	NA	3.22% 0.074mg	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	1.6% 11mg	700mg per day for Men 19-50 years
Potassium	40% 1353mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	7.6% 4.2μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	4.65% 69.8mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	16.5% 612g	8.44% 312g	3700g per day for Men 19-50 years

Mulberries VS Canned Jumbo Olives Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mulberries or Canned Jumbo Olives?

Lets compare vitamin content per 300 calories of Mulberries vs Canned Jumbo Olives:

• 300 calories of Mulberries have 18.2 times more Vitamin B1, more Vitamin B2, 53.1 times more Vitamin B3, 7.8 times more Vitamin B6, more Vitamin B9, 45.7 times more Vitamin C and 10.5 times more Vitamin K than Canned Jumbo Olives.
• While 300 kcal of Canned Ripe Jumbo Olives contain 9 times more Vitamin A than Raw Mulberries.
• Both Mulberries and Canned Jumbo Olives provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Mulberries have insufficient amounts of Vitamin A
• 300 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Mulberries as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Mulberries vs Canned Jumbo Olives:

• 300 calories of Mulberries have 8.5 times more Magnesium, 23.9 times more Phosphorus, 40.6 times more Potassium, 1.3 times more Selenium and 2 times more Water than Canned Jumbo Olives.
• While 300 kcal of Canned Ripe Jumbo Olives contain 1.3 times more Calcium, 2 times more Copper and 39 times more Sodium than Raw Mulberries.
• Both Mulberries and Canned Jumbo Olives contain similar levels of Iron and Zinc per 300 calories.
• 300 calories of Canned Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mulberries have 3.3 times more Carbohydrate, more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Canned Jumbo Olives.
• While 300 kcal of Canned Ripe Jumbo Olives contain 9.4 times more Fat, 17.9 times more Saturated Fat, 21.8 times more Omega 3 and 1.4 times more Omega 6 than Raw Mulberries.
• Both Mulberries and Canned Jumbo Olives offer comparable quantities of Energy per 300 calories.
• 300 calories of Mulberries provide inadequate amounts of Omega 3