Comparing Nutrients in 5 ounces Oheloberries VS Pickled Green Olives

Macros Ratio

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

Macro Nutrients

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	NA	9% 2.88g	32g per day for Men 19-50 years
Omega 3	NA	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	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	7.46% 9.7g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	NA	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	NA	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.4% 0.38mg	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	NA	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	NA	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	9.45% 8.5mg	0% 0mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	1.6% 0.13mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	2.02% 8.5mg	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	2.02% 14mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	1.6% 54mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	NA	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS Pickled Green Olives per 5 oz

Compare the macro and micronutrient content in 5 oz of Oheloberries 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 Oheloberries vs Pickled Green Olives:

• 5 ounces of Oheloberries have 2.1 times more Vitamin A, 5.1 times more Vitamin B2 and more Vitamin C than Pickled Green Olives.
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Oheloberries as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B12 in five ounces.

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

• 5 ounces of Oheloberries have 1.2 times more Water than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 7.4 times more Calcium, 5.4 times more Iron, 1.8 times more Magnesium and 1556 times more Sodium than Raw Oheloberries.
• 5 ounces of Oheloberries lack sufficient amounts of Calcium, Iron and Magnesium
• Both Raw Oheloberries as well as Canned Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oheloberries have 1.8 times more Carbohydrate than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 5.2 times more Energy and 69.6 times more Fat than Raw Oheloberries.
• 5 ounces of Oheloberries provide inadequate amounts of Energy
• Both Raw Oheloberries as well as Canned Pickled Green Olives provide inadequate amounts of Protein in five ounces.