Comparing Nutrients in 7 ounces Oheloberries VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	NA	12.6% 4.03g	32g per day for Men 19-50 years
Omega 3	NA	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.4% 13.6g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	NA	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	NA	17.2% 6.55g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	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	NA	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	NA	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	13.2% 12mg	0% 0mg	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	50.4% 7.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Calcium	1.4% 14mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	NA	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	2.23% 0.18mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	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	2.83% 20mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	206% 3088mg	1500mg per day for Men 19-50 years
Zinc	NA	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.04% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS Pickled Green Olives per 7 oz

Compare the macro and micronutrient content in 7 oz of Oheloberries 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 Oheloberries vs Pickled Green Olives:

• 7 ounces of Oheloberries have 2.1 times more Vitamin A, 5.1 times more Vitamin B2 and more Vitamin C than Pickled Green Olives.
• 7 ounces of Pickled Green Olives have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Oheloberries as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B12 in seven ounces.

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

• 7 ounces of Oheloberries have 1.2 times more Water than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 7.4 times more Calcium, 5.4 times more Iron, 1.8 times more Magnesium and 1556 times more Sodium than Raw Oheloberries.
• 7 ounces of Oheloberries lack sufficient amounts of Calcium, Iron and Magnesium
• Both Raw Oheloberries as well as Canned Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oheloberries have 1.8 times more Carbohydrate than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 5.2 times more Energy and 69.6 times more Fat than Raw Oheloberries.
• 7 ounces of Oheloberries provide inadequate amounts of Energy
• Both Raw Oheloberries as well as Canned Pickled Green Olives provide inadequate amounts of Protein in seven ounces.