Comparing Nutrients in 300 calories Oheloberries VS Pickled Green Olives

Weight per 300 calories

• Oheloberries: 1071g
• Pickled Green Olives: 207g

Canned Pickled Green Olives have 5.2 times more energy per unit of mass than Raw Oheloberries, which is average in comparison to other foods. Oheloberries having very low energy density.

Discover which food has more nutrients per 300 calories - Oheloberries or Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	NA	13% 4.2g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	14.8% 2.5g	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	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	NA	1.54% 1.1g	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	18% 6.83g	38g per day for Men 19-50 years
Protein	7.27% 4.07g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	50% 450μg	4.6% 41.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.62% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.93% 0.064mg	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	1.55% 6.2μg	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	0% 0mg	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	52.6% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Calcium	7.5% 75mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	NA	27.6% 0.25mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	15.3% 64.3mg	5.4% 22.8mg	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	15.3% 107mg	1.2% 8.28mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	NA	3.4% 1.86μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	215% 3219mg	1500mg per day for Men 19-50 years
Zinc	NA	0.75% 0.083mg	11mg per day for Men 19-50 years
Water	26.7% 989g	4.2% 156g	3700g per day for Men 19-50 years

Oheloberries VS Pickled Green Olives Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oheloberries or Pickled Green Olives?

Lets compare vitamin content per 300 calories of Oheloberries vs Pickled Green Olives:

• 300 calories of Oheloberries have 10.9 times more Vitamin A, 4.2 times more Vitamin B1, 26.6 times more Vitamin B2, 5.9 times more Vitamin B3 and more Vitamin C than Pickled Green Olives.
• 300 calories of Pickled Green Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Oheloberries as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oheloberries vs Pickled Green Olives:

• 300 calories of Oheloberries have 2.8 times more Magnesium, 12.9 times more Phosphorus, 4.7 times more Potassium and 6.3 times more Water than Pickled Green Olives.
• While 300 kcal of Canned Pickled Green Olives contain 1.4 times more Calcium and 300.5 times more Sodium than Raw Oheloberries.
• Both Oheloberries and Pickled Green Olives contain similar levels of Iron per 300 calories.
• 300 calories of Pickled Green Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oheloberries have 9.2 times more Carbohydrate and 1.9 times more Protein than Pickled Green Olives.
• While 300 kcal of Canned Pickled Green Olives contain 13.4 times more Fat than Raw Oheloberries.
• Both Oheloberries and Pickled Green Olives offer comparable quantities of Energy per 300 calories.
• 300 calories of Pickled Green Olives provide inadequate amounts of Protein