Comparing Nutrients in 100 grams Pickled Green Olives VS Oheloberries

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Pickled Green Olives	Oheloberries	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.46% 0.023mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	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	0.75% 3μg	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	0% 0mg	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	25.4% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Pickled Green Olives VS Oheloberries per 100 g

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

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

• 100 g of Raw Oheloberries contain 2.1 times more Vitamin A, 5.1 times more Vitamin B2 and more Vitamin C than Canned Pickled Green Olives.
• 100 grams of Pickled Green Olives have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Pickled Green Olives as well as Raw Oheloberries have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B12 in 100 grams.

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

• 100 grams of Pickled Green Olives have 7.4 times more Calcium, 5.4 times more Iron, 1.8 times more Magnesium and 1556 times more Sodium than Oheloberries.
• Both Pickled Green Olives and Oheloberries contain similar levels of Water per 100 grams.
• 100 grams of Oheloberries lack sufficient amounts of Calcium, Iron and Magnesium
• Both Canned Pickled Green Olives as well as Raw Oheloberries lack sufficient amounts of Phosphorus and Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

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