Comparing Nutrients in 300 calories NectarinesVS Oheloberries

Weight per 300 calories

Nectarines

682g

Oheloberries

1071g

Nectarines have 1.6 times more energy per 100g than Oheloberries. It has low energy density when compared to other foods. Raw Oheloberries having very low energy density.

Which food has more nutrients per 300 calories - Nectarines or Oheloberries?

Macros Ratio

Protein Fat Carbs

Nectarines

85%

Oheloberries

89%

300 kcal ▼

Macro Nutrients

Nectarinesvs Oheloberries

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Fruits rich in Energy

2.25%2.2g

Fat

2.43%2.36g

2.2 gvs2.36 g

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

Find Fruits rich in Fat

0.53%0.17g

Saturated Fat

0.17 gvsNA g

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

Find Fruits rich in Saturated Fat

0.85%0.014g

Omega 3

0.014 gvsNA g

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

Find Fruits rich in Omega 3

4.45%0.76g

Omega 6

0.76 gvsNA g

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

Find Fruits rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Fruits rich in Cholesterol

55.3%72g

Carbohydrate

56.4%73.3g

72 gvs73.3 g

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

Find Fruits rich in Carbohydrate

74.2%53.8g

Sugars

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

53.8 gvsNA g

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

Find Fruits rich in Sugars

13%9.34g

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]

9.34 gvsNA g

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

Find Fruits rich in Fructose

%10.7g

Glucose

10.7 gvsNA g

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

Find Fruits rich in Glucose

%33.2g

Sucrose

33.2 gvsNA g

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

Find Fruits rich in Sucrose

30.5%11.6g

Fiber

11.6 gvsNA g

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

Find Fruits rich in Fiber

13%7.23g

Protein

7.27%4.07g

7.23 gvs4.07 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Nectarinesvs Oheloberries

13%116μg

Vitamin A

50%450μg

RAE, retinol activity equivalents

116 μgvs450 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

19.3%0.23mg

Vitamin B1

15%0.18mg

Thiamine

0.23 mgvs0.18 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

14%0.18mg

Vitamin B2

29.7%0.39mg

Riboflavin

0.18 mgvs0.39 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

48%7.67mg

Vitamin B3

18%2.9mg

Niacin, nicotinic acid, niacinamide

7.67 mgvs2.9 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

25.2%1.26mg

Vitamin B5

Pantothenic acid

1.26 mgvsNA mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

13%0.17mg

Vitamin B6

Pyridoxine

0.17 mgvsNA mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

8.52%34μg

Vitamin B9

Folates and Folic Acid

34 μgvsNA μg

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

Find Fruits rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

41%37mg

Vitamin C

71.4%64.3mg

Ascorbic acid

37 mgvs64.3 mg

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

Find Fruits rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Fruits rich in Vitamin D Buy Vegan Vitamin D

35%5.25mg

Vitamin E

Tocopherols and Tocotrienols

5.25 mgvsNA mg

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

Find Fruits rich in Vitamin E

12.5%15μg

Vitamin K

Phytomenadione or phylloquinone

15 μgvsNA μg

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

Find Fruits rich in Vitamin K

Minerals

Nectarinesvs Oheloberries

4.1%41mg

Calcium

7.5%75mg

41 mgvs75 mg

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

Find Fruits rich in Calcium

65%0.59mg

Copper

0.59 mgvsNA mg

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

Find Fruits rich in Copper

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 .

Find Fruits rich in Fluoride

24%1.9mg

Iron

12%0.96mg

1.9 mgvs0.96 mg

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

Find Fruits rich in Iron

14.6%61.4mg

Magnesium

15.3%64.3mg

61.4 mgvs64.3 mg

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

Find Fruits rich in Magnesium

16%0.37mg

Manganese

0.37 mgvsNA mg

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

Find Fruits rich in Manganese

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 .

Find Fruits rich in Molybdenum

25.3%177mg

Phosphorus

15.3%107mg

177 mgvs107 mg

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

Find Fruits rich in Phosphorus

40.3%1370mg

Potassium

12%407mg

1370 mgvs407 mg

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

Find Fruits rich in Potassium

0%0μg

Selenium

0 μgvsNA μg

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

Find Fruits rich in Selenium

0%0mg

Sodium

0.71%10.7mg

0 mgvs10.7 mg

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

Find Fruits rich in Sodium

10.5%1.16mg

Zinc

1.16 mgvsNA mg

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

Find Fruits rich in Zinc

16%597g

Water

26.7%989g

597 gvs989 g

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

Find Fruits rich in Water

Lets compare vitamin content per 300 calories of Nectarines vs Oheloberries:

Raw Nectarines have 1.3 times more Vitamin B1 and 2.7 times more Vitamin B3 than Raw Oheloberries.
While Raw Oheloberries contain 3.9 times more Vitamin A, 2.1 times more Vitamin B2 and 1.7 times more Vitamin C than Raw Nectarines.
Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Nectarines vs Oheloberries:

Raw Nectarines have 2 times more Iron, 1.7 times more Phosphorus and 3.4 times more Potassium than Raw Oheloberries.
While Raw Oheloberries contain 1.8 times more Calcium and 1.7 times more Water than Raw Nectarines.
Both Raw Nectarines and Raw Oheloberries have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Nectarines have 1.8 times more Protein than Raw Oheloberries.
Both Raw Nectarines and Raw Oheloberries have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Nectarines as well as Raw Oheloberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

NectarinesVS Canned Small Ripe OlivesOheloberriesVS Canned Small Ripe Olives

Compare Foods

Comparing Nutrients in 300 calories NectarinesVS Oheloberries

Weight per 300 calories

Which food has more nutrients per 300 calories - Nectarines or Oheloberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: