Comparing Nutrients in 100 grams Nectarines VS Oheloberries

Macros Ratio

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

Macro Nutrients

	Nectarines	Oheloberries	Recommended Dietary Allowance
Energy	1.5% 44kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.6g	5.26% 6.84g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	1.9% 1.37g	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	% 1.57g	NA	g per day for Men 19-50 years
Sucrose	% 4.87g	NA	g per day for Men 19-50 years
Fiber	4.47% 1.7g	NA	38g per day for Men 19-50 years
Protein	1.9% 1.06g	0.68% 0.38g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Oheloberries	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.13mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.92% 0.025mg	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	1.25% 5μg	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	6% 5.4mg	6.67% 6mg	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	5.13% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Oheloberries	Recommended Dietary Allowance
Calcium	0.6% 6mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	9.56% 0.086mg	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	3.5% 0.28mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	1.43% 6mg	420mg per day for Men 19-50 years
Manganese	2.35% 0.054mg	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	3.7% 26mg	1.43% 10mg	700mg per day for Men 19-50 years
Potassium	5.9% 201mg	1.1% 38mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	NA	11mg per day for Men 19-50 years
Water	2.37% 87.6g	2.5% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.