Comparing Nutrients in 300 calories Oheloberries VS Nectarines

Weight per 300 calories

• Oheloberries: 1071g
• Nectarines: 682g

Raw Nectarines have 1.6 times more energy per unit of mass than Raw Oheloberries, which is low in comparison to other foods. Oheloberries having very low energy density.

Discover which food has more nutrients per 300 calories - Oheloberries or Nectarines?

Macros Ratio

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

Macro Nutrients

	Oheloberries	Nectarines	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	4.45% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.4% 73.3g	55.3% 72g	130g per day for Men 19-50 years
Sugars	NA	74.2% 53.8g	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	13% 9.34g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 33.2g	g per day for Men 19-50 years
Fiber	NA	30.5% 11.6g	38g per day for Men 19-50 years
Protein	7.27% 4.07g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Nectarines	Recommended Dietary Allowance
Vitamin A	50% 450μg	13% 116μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	8.52% 34μg	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	71.4% 64.3mg	41% 37mg	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	35% 5.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Nectarines	Recommended Dietary Allowance
Calcium	7.5% 75mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	NA	65% 0.59mg	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	12% 0.96mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	14.6% 61.4mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	15.3% 107mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	40.3% 1370mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	26.7% 989g	16% 597g	3700g per day for Men 19-50 years

Oheloberries VS Nectarines Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oheloberries or Nectarines?

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

• 300 calories of Oheloberries have 3.9 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin C than Nectarines.
• While 300 kcal of Raw Nectarines contain 1.3 times more Vitamin B1 and 2.7 times more Vitamin B3 than Raw Oheloberries.
• Both Raw Oheloberries as well as Raw Nectarines have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oheloberries vs Nectarines:

• 300 calories of Oheloberries have 1.8 times more Calcium and 1.7 times more Water than Nectarines.
• While 300 kcal of Raw Nectarines contain 2 times more Iron, 1.7 times more Phosphorus and 3.4 times more Potassium than Raw Oheloberries.
• Both Oheloberries and Nectarines contain similar levels of Magnesium per 300 calories.
• 300 calories of Nectarines lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Nectarines contain 1.8 times more Protein than Raw Oheloberries.
• Both Oheloberries and Nectarines offer comparable quantities of Energy and Carbohydrate per 300 calories.