Comparing Nutrients in 500 calories Pickled Green Olives VS Oheloberries

Weight per 500 calories

• Pickled Green Olives: 345g
• Oheloberries: 1786g

Pickled Green Olives have 5.2 times more energy per 100g than Oheloberries. It has average energy density when compared to other foods. Raw Oheloberries having very low energy density.

Discover which food has more nutrients per 500 calories - Pickled Green Olives or Oheloberries?

Macros Ratio

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

Macro Nutrients

	Pickled Green Olives	Oheloberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.5% 53g	4.05% 3.93g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	94% 122g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	30% 11.4g	NA	38g per day for Men 19-50 years
Protein	6.34% 3.55g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Oheloberries	Recommended Dietary Allowance
Vitamin A	7.66% 69μg	83.3% 750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.86% 0.024mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	30% 4.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.22% 0.11mg	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	2.6% 10.3μg	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	0% 0mg	119% 107mg	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	87.6% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.02% 4.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Oheloberries	Recommended Dietary Allowance
Calcium	18% 179mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	21% 1.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.03% 38mg	25.5% 107mg	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	1.97% 13.8mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	20% 679mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	358% 5366mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	1.25% 0.14mg	NA	11mg per day for Men 19-50 years
Water	7% 260g	44.5% 1648g	3700g per day for Men 19-50 years

Pickled Green Olives VS Oheloberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pickled Green Olives or Oheloberries?

Lets compare vitamin content per 500 calories of Pickled Green Olives vs Oheloberries:

• 500 kcal of Raw Oheloberries contain 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 Canned Pickled Green Olives.
• 500 calories of Pickled Green Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pickled Green Olives as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pickled Green Olives vs Oheloberries:

• 500 calories of Pickled Green Olives have 1.4 times more Calcium and 300.5 times more Sodium than Oheloberries.
• While 500 kcal of Raw Oheloberries contain 2.8 times more Magnesium, 12.9 times more Phosphorus, 4.7 times more Potassium and 6.3 times more Water than Canned Pickled Green Olives.
• Both Pickled Green Olives and Oheloberries contain similar levels of Iron per 500 calories.
• 500 calories of Pickled Green Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pickled Green Olives have 13.4 times more Fat than Oheloberries.
• While 500 kcal of Raw Oheloberries contain 9.2 times more Carbohydrate and 1.9 times more Protein than Canned Pickled Green Olives.
• Both Pickled Green Olives and Oheloberries offer comparable quantities of Energy per 500 calories.
• 500 calories of Pickled Green Olives provide inadequate amounts of Protein