Comparing Nutrients in 7 ounces Nectarines VS Oheloberries

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Oheloberries	5%	6%	89%

Macro Nutrients

	Nectarines	Oheloberries	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 9.66g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	NA	38g per day for Men 19-50 years
Protein	3.76% 2.1g	1.35% 0.75g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Oheloberries	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	3.35% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	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	2.5% 9.92μg	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	12% 10.7mg	13.2% 12mg	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	10% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Oheloberries	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	6.95% 0.56mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	7.37% 51.6mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	2.2% 75.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	NA	11mg per day for Men 19-50 years
Water	4.7% 174g	4.95% 183g	3700g per day for Men 19-50 years

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

• Raw Nectarines have 2 times more Vitamin B1 and 4.2 times more Vitamin B3 than Raw Oheloberries.
• While Raw Oheloberries contain 2.5 times more Vitamin A and 1.3 times more Vitamin B2 than Raw Nectarines.
• Both Raw Nectarines and Raw Oheloberries have similar amounts of Vitamin C per 7 oz.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Nectarines vs Oheloberries:

• Raw Nectarines have 3.1 times more Iron, 1.5 times more Magnesium, 2.6 times more Phosphorus and 5.3 times more Potassium than Raw Oheloberries.
• Both Raw Nectarines and Raw Oheloberries have similar amounts of Water per 7 oz.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Nectarines have 1.6 times more Energy, 1.5 times more Carbohydrate and 2.8 times more Protein than Raw Oheloberries.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.