Comparing Nutrients in 7 ounces Mulberries VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Nectarines	9%	6%	85%

Macro Nutrients

	Mulberries	Nectarines	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	16% 21g	130g per day for Men 19-50 years
Sugars	22% 16g	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 9.66g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Nectarines	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	3.8% 0.05mg	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	2.98% 12μg	2.5% 9.92μg	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	80.3% 72.2mg	12% 10.7mg	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	11.5% 1.73mg	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Nectarines	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	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	46% 3.67mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	4.66% 0.11mg	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	10.8% 75.4mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mulberries vs Nectarines:

• Raw Mulberries have 3.7 times more Vitamin B2, 2 times more Vitamin B6, 6.7 times more Vitamin C and 3.5 times more Vitamin K than Raw Nectarines.
• While Raw Nectarines contain 17 times more Vitamin A and 1.8 times more Vitamin B3 than Raw Mulberries.
• Both Raw Mulberries and Raw Nectarines have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 7 oz.
• Both Raw Mulberries as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Mulberries vs Nectarines:

• Raw Mulberries have 6.5 times more Calcium, 6.6 times more Iron, 2 times more Magnesium, 1.5 times more Phosphorus and more Selenium than Raw Nectarines.
• While Raw Nectarines contain 1.4 times more Copper and 1.4 times more Zinc than Raw Mulberries.
• Both Raw Mulberries and Raw Nectarines have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mulberries have 1.9 times more Omega 6 and 1.4 times more Protein than Raw Nectarines.
• Both Raw Mulberries and Raw Nectarines have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 7 oz.
• Both Raw Mulberries as well as Raw Nectarines have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.