Comparing Nutrients in 5 ounces Mulberries VS Oheloberries

Macros Ratio

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

Macro Nutrients

	Mulberries	Oheloberries	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	NA	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	6.34% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.64% 2.04g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Oheloberries	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	2.4% 0.38mg	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	5.45% 0.071mg	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	2.13% 8.5μg	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	57.3% 51.6mg	9.45% 8.5mg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Oheloberries	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	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	32.8% 2.62mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	2.02% 8.5mg	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	7.7% 54mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	3.36% 124g	3.54% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mulberries vs Oheloberries:

• Raw Mulberries have 1.7 times more Vitamin B1, 2.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.1 times more Vitamin C than Raw Oheloberries.
• While Raw Oheloberries contain 42 times more Vitamin A than Raw Mulberries.
• Both Raw Mulberries as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Mulberries vs Oheloberries:

• Raw Mulberries have 5.6 times more Calcium, 20.6 times more Iron, 3 times more Magnesium, 3.8 times more Phosphorus and 5.1 times more Potassium than Raw Oheloberries.
• Both Raw Mulberries and Raw Oheloberries have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Mulberries have 1.5 times more Energy, 1.4 times more Carbohydrate and 3.8 times more Protein than Raw Oheloberries.
• Both Raw Mulberries as well as Raw Oheloberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.