Comparing Nutrients in 7 ounces Mulberries VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	12.6% 4.03g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	14% 2.4g	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	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	22% 16g	1.48% 1.07g	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	8.88% 3.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	4.73% 0.062mg	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	1.5% 5.95μg	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	0% 0mg	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	50.4% 7.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mulberries	Pickled Green Olives	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	26.5% 0.24mg	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	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.2% 22mg	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	10.8% 75.4mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	206% 3088mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.04% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Pickled Green Olives per 7 oz

Compare the macro and micronutrient content in 7 oz of Mulberries versus 7 oz of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mulberries vs Pickled Green Olives:

• 7 ounces of Mulberries have 1.4 times more Vitamin B1, 14.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin K than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 20 times more Vitamin A and 4.4 times more Vitamin E than Raw Mulberries.
• 7 ounces of Mulberries have insufficient amounts of Vitamin A
• 7 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Mulberries as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mulberries vs Pickled Green Olives:

• 7 ounces of Mulberries have 3.8 times more Iron, 1.6 times more Magnesium, 9.5 times more Phosphorus and 4.6 times more Potassium than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 1.3 times more Calcium, 2 times more Copper and 155.6 times more Sodium than Raw Mulberries.
• Both Mulberries and Pickled Green Olives contain similar levels of Water per seven ounces.
• 7 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Raw Mulberries as well as Canned Pickled Green Olives lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mulberries have 2.6 times more Carbohydrate, 15 times more Sugars and 1.4 times more Protein than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 3.4 times more Energy, 39.3 times more Fat, 75.1 times more Saturated Fat, 92 times more Omega 3, 5.9 times more Omega 6 and 1.9 times more Fiber than Raw Mulberries.
• 7 ounces of Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6
• 7 ounces of Pickled Green Olives provide inadequate amounts of Protein