Comparing Nutrients in 100 grams 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	0.97% 28kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	NA	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	NA	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	7.15% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.26% 6.84g	2.95% 3.84g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	8.7% 3.3g	38g per day for Men 19-50 years
Protein	0.68% 0.38g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	0.54% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0.46% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.4% 0.031mg	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	0.75% 3μg	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	6.67% 6mg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oheloberries	Pickled Green Olives	Recommended Dietary Allowance
Calcium	0.7% 7mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	NA	13.3% 0.12mg	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	1.13% 0.09mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	1.43% 6mg	2.6% 11mg	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	1.43% 10mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	1.1% 38mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	NA	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	NA	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.03% 75.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oheloberries VS Pickled Green Olives per 100 g

Compare the macro and micronutrient content in 100 g of Oheloberries versus 100 g of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oheloberries vs Pickled Green Olives:

• 100 grams of Oheloberries have 2.1 times more Vitamin A, 5.1 times more Vitamin B2 and more Vitamin C than Pickled Green Olives.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Oheloberries vs Pickled Green Olives:

• 100 grams of Oheloberries have 1.2 times more Water than Pickled Green Olives.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oheloberries have 1.8 times more Carbohydrate than Pickled Green Olives.
• While 100 g of Canned Pickled Green Olives contain 5.2 times more Energy and 69.6 times more Fat than Raw Oheloberries.
• 100 grams of Oheloberries provide inadequate amounts of Energy
• Both Raw Oheloberries as well as Canned Pickled Green Olives provide inadequate amounts of Protein in 100 grams.