Comparing Nutrients in 7 ounces Oheloberries VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Oheloberries	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	NA	5.64% 1.8g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	NA	6.35% 1.08g	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	8.56% 11g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Canned Jumbo Olives	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	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	0.27% 0.044mg	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	NA	1.83% 0.024mg	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	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	13.2% 12mg	3.3% 2.98mg	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	22% 3.27mg	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	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	1.4% 14mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	NA	50% 0.45mg	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	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	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	2.83% 20mg	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	2.2% 75.4mg	0.53% 18mg	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	97% 1459mg	1500mg per day for Men 19-50 years
Zinc	NA	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.95% 183g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS Canned Jumbo Olives per 7 oz

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

Lets compare vitamin content per 7 ounces of Oheloberries vs Canned Jumbo Olives:

• 7 ounces of Oheloberries have 2.5 times more Vitamin A, more Vitamin B2 and 4 times more Vitamin C than Canned Jumbo Olives.
• 7 ounces of Canned Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Oheloberries as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oheloberries vs Canned Jumbo Olives:

• 7 oz of Canned Ripe Jumbo Olives contain 13.4 times more Calcium, 36.9 times more Iron and 735 times more Sodium than Raw Oheloberries.
• Both Oheloberries and Canned Jumbo Olives contain similar levels of Water per seven ounces.
• 7 ounces of Oheloberries lack sufficient amounts of Calcium and Iron
• Both Raw Oheloberries as well as Canned Ripe Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oheloberries have 1.2 times more Carbohydrate than Canned Jumbo Olives.
• While 7 oz of Canned Ripe Jumbo Olives contain 2.9 times more Energy and 31.2 times more Fat than Raw Oheloberries.
• 7 ounces of Oheloberries provide inadequate amounts of Energy
• Both Raw Oheloberries as well as Canned Ripe Jumbo Olives provide inadequate amounts of Protein in seven ounces.