Comparing Nutrients in 5 ounces Mulberries VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Energy	2.1% 61kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	10% 1.72g	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	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	16% 11.5g	1.06% 0.77g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	2.13% 8.5μg	1.06% 4.25μg	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	0% 0mg	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	8.22% 1.23mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.2% 11μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	19% 0.17mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.7% 15.6mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Pickled Green Olives per 5 oz

Compare the macro and micronutrient content in 5 oz of Mulberries versus 5 oz of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mulberries vs Pickled Green Olives:

• 5 ounces of Mulberries have 1.4 times more Vitamin B1, 14.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin K than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 20 times more Vitamin A and 4.4 times more Vitamin E than Raw Mulberries.
• 5 ounces of Mulberries have insufficient amounts of Vitamin A
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Mulberries as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mulberries vs Pickled Green Olives:

• 5 ounces of Mulberries have 3.8 times more Iron, 1.6 times more Magnesium, 9.5 times more Phosphorus and 4.6 times more Potassium than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 1.3 times more Calcium, 2 times more Copper and 155.6 times more Sodium than Raw Mulberries.
• Both Mulberries and Pickled Green Olives contain similar levels of Water per five ounces.
• 5 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Raw Mulberries as well as Canned Pickled Green Olives lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mulberries have 2.6 times more Carbohydrate, 15 times more Sugars and 1.4 times more Protein than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 3.4 times more Energy, 39.3 times more Fat, 75.1 times more Saturated Fat, 92 times more Omega 3, 5.9 times more Omega 6 and 1.9 times more Fiber than Raw Mulberries.
• 5 ounces of Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6
• 5 ounces of Pickled Green Olives provide inadequate amounts of Protein