Comparing Nutrients in 14 ounces NectarinesVS Oheloberries

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Oheloberries

89%

14 oz ▼

Macro Nutrients

Nectarinesvs Oheloberries

6.02%175kcal

Energy

3.83%111kcal

175 kcalvs111 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.27g

Fat

0.9%0.87g

1.27 gvs0.87 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.099g

Saturated Fat

0.099 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.5%0.008g

Omega 3

0.008 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.6%0.44g

Omega 6

0.44 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32.2%42g

Carbohydrate

21%27g

42 gvs27 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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43%31.3g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

31.3 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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7.5%5.44g

Fructose

≤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]

5.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%6.23g

Glucose

6.23 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%19.3g

Sucrose

19.3 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17.8%6.75g

Fiber

6.75 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.5%4.2g

Protein

2.7%1.5g

4.2 gvs1.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Nectarinesvs Oheloberries

7.5%67.5μg

Vitamin A

18.5%167μg

RAE, retinol activity equivalents

67.5 μgvs167 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.2%0.13mg

Vitamin B1

5.62%0.067mg

Thiamine

0.13 mgvs0.067 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.24%0.11mg

Vitamin B2

11%0.14mg

Riboflavin

0.11 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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28%4.47mg

Vitamin B3

6.7%1.07mg

Niacin, nicotinic acid, niacinamide

4.47 mgvs1.07 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.7%0.73mg

Vitamin B5

Pantothenic acid

0.73 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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7.63%0.099mg

Vitamin B6

Pyridoxine

0.099 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4.96%20μg

Vitamin B9

Folates and Folic Acid

20 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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24%21.4mg

Vitamin C

26.5%24mg

Ascorbic acid

21.4 mgvs24 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.4%3.06mg

Vitamin E

Tocopherols and Tocotrienols

3.06 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.28%8.73μg

Vitamin K

Phytomenadione or phylloquinone

8.73 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Nectarinesvs Oheloberries

2.4%24mg

Calcium

2.78%27.8mg

24 mgvs27.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38%0.34mg

Copper

0.34 mgvsNA mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14%1.1mg

Iron

4.47%0.36mg

1.1 mgvs0.36 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.5%35.7mg

Magnesium

5.67%24mg

35.7 mgvs24 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.3%0.21mg

Manganese

0.21 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.7%103mg

Phosphorus

5.67%39.7mg

103 mgvs39.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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23.5%798mg

Potassium

4.44%151mg

798 mgvs151 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

0 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.26%3.97mg

0 mgvs3.97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.13%0.67mg

Zinc

0.67 mgvsNA mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.4%348g

Water

9.9%366g

348 gvs366 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces 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 14 oz.
Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces 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 14 oz.
Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

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 14 oz.

Compare more foods per 14 oz:

NectarinesVS Canned Small Ripe OlivesOheloberriesVS Canned Small Ripe Olives

Compare Foods

Comparing Nutrients in 14 ounces NectarinesVS Oheloberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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