Comparing Nutrients in 5 ounces Oheloberries VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Nectarines	9%	6%	85%

Macro Nutrients

	Oheloberries	Nectarines	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.46% 9.7g	11.5% 15g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	2.68% 1.94g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	NA	6.34% 2.4g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Nectarines	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.73% 0.035mg	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	1.77% 7.1μg	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	9.45% 8.5mg	8.5% 7.65mg	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	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Nectarines	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	NA	13.5% 0.12mg	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	1.6% 0.13mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	3.33% 0.077mg	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	2.02% 14mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	1.6% 54mg	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS Nectarines per 5 oz

Compare the macro and micronutrient content in 5 oz of Oheloberries versus 5 oz of Nectarines to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oheloberries have 2.5 times more Vitamin A and 1.3 times more Vitamin B2 than Nectarines.
• While 5 oz of Raw Nectarines contain 2 times more Vitamin B1 and 4.2 times more Vitamin B3 than Raw Oheloberries.
• Both Oheloberries and Nectarines provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Oheloberries have insufficient amounts of Vitamin B1 and Vitamin B3
• 5 ounces of Nectarines have insufficient amounts of Vitamin A
• Both Raw Oheloberries as well as Raw Nectarines have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oheloberries vs Nectarines:

• 5 oz of Raw Nectarines contain 3.1 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus and 5.3 times more Potassium than Raw Oheloberries.
• Both Oheloberries and Nectarines contain similar levels of Water per five ounces.
• 5 ounces of Oheloberries lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oheloberries as well as Raw Nectarines lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Nectarines contain 1.5 times more Carbohydrate than Raw Oheloberries.
• Both Raw Oheloberries as well as Raw Nectarines provide inadequate amounts of Energy and Protein in five ounces.