Comparing Nutrients in 1 kilogram NectarinesVS Oheloberries

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Oheloberries

89%

1 kg ▼

Macro Nutrients

Nectarinesvs Oheloberries

15%440kcal

Energy

9.66%280kcal

440 kcalvs280 kcal

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

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3.3%3.2g

Fat

2.27%2.2g

3.2 gvs2.2 g

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

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0.78%0.25g

Saturated Fat

0.25 gvsNA g

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

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1.25%0.02g

Omega 3

0.02 gvsNA g

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

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6.53%1.1g

Omega 6

1.1 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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81%106g

Carbohydrate

52.6%68.4g

106 gvs68.4 g

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

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109%79g

Sugars

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

79 gvsNA g

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

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19%13.7g

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]

13.7 gvsNA g

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

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%15.7g

Glucose

15.7 gvsNA g

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

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%48.7g

Sucrose

48.7 gvsNA g

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

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44.7%17g

Fiber

17 gvsNA g

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

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19%10.6g

Protein

6.8%3.8g

10.6 gvs3.8 g

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

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Vitamins

Nectarinesvs Oheloberries

19%170μg

Vitamin A

46.7%420μg

RAE, retinol activity equivalents

170 μgvs420 μg

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

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28.3%0.34mg

Vitamin B1

14%0.17mg

Thiamine

0.34 mgvs0.17 mg

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

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20.8%0.27mg

Vitamin B2

27.7%0.36mg

Riboflavin

0.27 mgvs0.36 mg

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

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70.3%11.3mg

Vitamin B3

17%2.7mg

Niacin, nicotinic acid, niacinamide

11.3 mgvs2.7 mg

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

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37%1.85mg

Vitamin B5

Pantothenic acid

1.85 mgvsNA mg

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

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19.2%0.25mg

Vitamin B6

Pyridoxine

0.25 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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12.5%50μg

Vitamin B9

Folates and Folic Acid

50 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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60%54mg

Vitamin C

66.7%60mg

Ascorbic acid

54 mgvs60 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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51.3%7.7mg

Vitamin E

Tocopherols and Tocotrienols

7.7 mgvsNA mg

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

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18.3%22μg

Vitamin K

Phytomenadione or phylloquinone

22 μgvsNA μg

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

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Minerals

Nectarinesvs Oheloberries

6%60mg

Calcium

7%70mg

60 mgvs70 mg

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

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96%0.86mg

Copper

0.86 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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35%2.8mg

Iron

11.3%0.9mg

2.8 mgvs0.9 mg

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

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21.4%90mg

Magnesium

14.3%60mg

90 mgvs60 mg

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

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23.5%0.54mg

Manganese

0.54 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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37%260mg

Phosphorus

14.3%100mg

260 mgvs100 mg

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

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59%2010mg

Potassium

11%380mg

2010 mgvs380 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

0.67%10mg

0 mgvs10 mg

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

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15.5%1.7mg

Zinc

1.7 mgvsNA mg

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

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23.7%876g

Water

25%923g

876 gvs923 g

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

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Lets compare vitamin content per 1 kilogram 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 1 kg.
Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.

Compare more foods per 1 kg:

NectarinesVS Canned Small Ripe OlivesOheloberriesVS Canned Small Ripe Olives

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Comparing Nutrients in 1 kilogram NectarinesVS Oheloberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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