Comparing Nutrients in 5 ounces Mulberries VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Mulberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	2.1% 61kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5.24% 0.89g	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	6.6% 8.56g	130g per day for Men 19-50 years
Sugars	16% 11.5g	0% 0g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.43% 0.041mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	0.33% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	0.98% 0.013mg	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	0% 0μg	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	1.4% 1.28mg	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	15.6% 2.34mg	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	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	9.45% 0.085mg	39.5% 0.36mg	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	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	NA	1.23% 0.028mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	0.33% 11.3mg	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	69.5% 1042mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Canned Small Ripe Olives per 5 oz

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

Lets compare vitamin content per 5 ounces of Mulberries vs Canned Small Ripe Olives:

• 5 ounces of Mulberries have 9.7 times more Vitamin B1, more Vitamin B2, 16.8 times more Vitamin B3, 5.6 times more Vitamin B6, 40.4 times more Vitamin C and 5.6 times more Vitamin K than Canned Small Ripe Olives.
• While 5 oz of Canned Small Ripe Olives contain 1.9 times more Vitamin E than Raw Mulberries.
• 5 ounces of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Mulberries as well as Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mulberries vs Canned Small Ripe Olives:

• 5 ounces of Mulberries have 4.5 times more Magnesium, 12.7 times more Phosphorus and 24.3 times more Potassium than Canned Small Ripe Olives.
• While 5 oz of Canned Small Ripe Olives contain 2.3 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 73.5 times more Sodium and 1.8 times more Zinc than Raw Mulberries.
• Both Mulberries and Canned Small Ripe Olives contain similar levels of Water per five ounces.
• 5 ounces of Mulberries lack sufficient amounts of Zinc
• 5 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Mulberries as well as Canned Small Ripe Olives lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mulberries have 1.6 times more Carbohydrate, more Sugars and 1.7 times more Protein than Canned Small Ripe Olives.
• While 5 oz of Canned Small Ripe Olives contain 2.7 times more Energy, 27.9 times more Fat, 84.4 times more Saturated Fat and 3.1 times more Omega 6 than Raw Mulberries.
• Both Mulberries and Canned Small Ripe Olives offer comparable quantities of Fiber per five ounces.
• 5 ounces of Mulberries provide inadequate amounts of Energy and Omega 6
• 5 ounces of Canned Small Ripe Olives provide inadequate amounts of Protein
• Both Raw Mulberries as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 in five ounces.