Comparing Nutrients in 7 ounces Oheloberries VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Oheloberries	5%	6%	89%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Oheloberries	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	NA	14% 4.52g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.4% 13.6g	9.22% 12g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Canned Small Ripe 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	0.46% 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	NA	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	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	2% 1.8mg	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 Small Ripe Olives	Recommended Dietary Allowance
Calcium	1.4% 14mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	NA	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	2.23% 0.18mg	156% 12.5mg	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	0.47% 16mg	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	4.3% 159g	3700g per day for Men 19-50 years

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

• Raw Oheloberries have 2.5 times more Vitamin A, 5.7 times more Vitamin B1, more Vitamin B2, 7.3 times more Vitamin B3 and 6.7 times more Vitamin C than Canned Small Ripe Olives.
• Both Raw Oheloberries as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B12 in 7 oz.

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

• Raw Oheloberries have 1.5 times more Magnesium, 3.3 times more Phosphorus and 4.8 times more Potassium than Canned Small Ripe Olives.
• While Canned Small Ripe Olives contain 12.6 times more Calcium, 69.8 times more Iron and 735 times more Sodium than Raw Oheloberries.
• Both Raw Oheloberries and Canned Small Ripe Olives have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Small Ripe Olives contain 4.1 times more Energy, 49.5 times more Fat and 2.2 times more Protein than Raw Oheloberries.
• Both Raw Oheloberries and Canned Small Ripe Olives have similar amounts of Carbohydrate per 7 oz.
• Both Raw Oheloberries as well as Canned Small Ripe Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.