Comparing Nutrients in 7 ounces Mulberries VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Mulberries	12%	7%	81%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Mulberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	14% 4.52g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	7.34% 1.25g	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	9.22% 12g	130g per day for Men 19-50 years
Sugars	22% 16g	0% 0g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Mulberries	Canned Small Ripe Olives	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	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	1.37% 0.018mg	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	0% 0μg	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	2% 1.8mg	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	22% 3.27mg	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	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	13.2% 0.12mg	55.3% 0.5mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	NA	1.73% 0.04mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	0.47% 16mg	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	97% 1459mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Mulberries VS Canned Small Ripe Olives per 7 oz

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

Lets compare vitamin content per 7 ounces of Mulberries vs Canned Small Ripe Olives:

• 7 ounces of Mulberries have 9.7 times more Vitamin B1, more Vitamin B2, 16.8 times more Vitamin B3, 5.6 times more Vitamin B6, 40.4 times more Vitamin C and 5.6 times more Vitamin K than Canned Small Ripe Olives.
• While 7 oz of Canned Small Ripe Olives contain 1.9 times more Vitamin E than Raw Mulberries.
• 7 ounces of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C and Vitamin K
• Both Raw Mulberries as well as Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mulberries vs Canned Small Ripe Olives:

• 7 ounces of Mulberries have 4.5 times more Magnesium, 12.7 times more Phosphorus and 24.3 times more Potassium than Canned Small Ripe Olives.
• While 7 oz of Canned Small Ripe Olives contain 2.3 times more Calcium, 4.2 times more Copper, 3.4 times more Iron, 73.5 times more Sodium and 1.8 times more Zinc than Raw Mulberries.
• Both Mulberries and Canned Small Ripe Olives contain similar levels of Water per seven ounces.
• 7 ounces of Mulberries lack sufficient amounts of Zinc
• 7 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Mulberries as well as Canned Small Ripe Olives lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mulberries have 1.6 times more Carbohydrate, more Sugars and 1.7 times more Protein than Canned Small Ripe Olives.
• While 7 oz of Canned Small Ripe Olives contain 2.7 times more Energy, 27.9 times more Fat, 84.4 times more Saturated Fat and 3.1 times more Omega 6 than Raw Mulberries.
• Both Mulberries and Canned Small Ripe Olives offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Mulberries provide inadequate amounts of Energy and Omega 6
• 7 ounces of Canned Small Ripe Olives provide inadequate amounts of Protein
• Both Raw Mulberries as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 in seven ounces.