Comparing Nutrients in 7 ounces Oheloberries VS Nectarines

Macros Ratio

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

Macro Nutrients

	Oheloberries	Nectarines	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.4% 13.6g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	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	NA	8.88% 3.37g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Nectarines	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	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	NA	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	NA	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	13.2% 12mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Oheloberries VS Nectarines per 7 oz

Compare the macro and micronutrient content in 7 oz of Oheloberries versus 7 oz of Nectarines to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

Comparing minerals per 7 ounces for Oheloberries vs Nectarines:

• 7 oz of Raw Nectarines contain 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 Oheloberries and Nectarines contain similar levels of Water per seven ounces.
• 7 ounces of Oheloberries lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Raw Oheloberries as well as Raw Nectarines lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Nectarines contain 1.5 times more Carbohydrate than Raw Oheloberries.
• Both Raw Oheloberries as well as Raw Nectarines provide inadequate amounts of Energy and Protein in seven ounces.