Comparing Nutrients in 5 ounces Canned Small Ripe Olives VS Oheloberries

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Oheloberries	5%	6%	89%

Macro Nutrients

	Canned Small Ripe Olives	Oheloberries	Recommended Dietary Allowance
Energy	5.67% 164kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.56g	7.46% 9.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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	5.97% 2.27g	NA	38g per day for Men 19-50 years
Protein	2.13% 1.2g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Oheloberries	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	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	0% 0μg	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	1.4% 1.28mg	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	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Oheloberries	Recommended Dietary Allowance
Calcium	12.5% 125mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	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	111% 8.9mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	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	0.61% 4.25mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.3mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	69.5% 1042mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	NA	11mg per day for Men 19-50 years
Water	3.06% 113g	3.54% 131g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw Oheloberries contain 2.5 times more Vitamin A, more Vitamin B2 and 6.7 times more Vitamin C than Canned Small Ripe Olives.
• 5 ounces of Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Canned Small Ripe Olives as well as Raw Oheloberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B12 in five ounces.

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

• 5 ounces of Canned Small Ripe Olives have 12.6 times more Calcium, 69.8 times more Iron and 735 times more Sodium than Oheloberries.
• Both Canned Small Ripe Olives and Oheloberries contain similar levels of Water per five ounces.
• 5 ounces of Oheloberries lack sufficient amounts of Calcium and Iron
• Both Canned Small Ripe Olives as well as Raw Oheloberries lack sufficient amounts of Magnesium, Phosphorus and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Small Ripe Olives have 4.1 times more Energy and 49.5 times more Fat than Oheloberries.
• Both Canned Small Ripe Olives and Oheloberries offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Oheloberries provide inadequate amounts of Energy
• Both Canned Small Ripe Olives as well as Raw Oheloberries provide inadequate amounts of Protein in five ounces.