Comparing Nutrients in 100 calories Canned Kidney Beans VS Pickled Green Olives

Weight per 100 calories

• Canned Kidney Beans: 119g
• Pickled Green Olives: 69g

Canned Pickled Green Olives have 1.7 times more energy per unit of mass than Canned All Types Kidney Beans, which is average in comparison to other foods. Canned Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Canned Kidney Beans or Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	4.37% 1.4g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	3.97% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	0.51% 0.37g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.2g	NA	g per day for Men 19-50 years
Fiber	13.5% 5.1g	6% 2.28g	38g per day for Men 19-50 years
Protein	11% 6.2g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	NA	1.53% 13.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.67% 0.061mg	0.37% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	1.02% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.78% 0.088mg	1.64% 0.021mg	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	10.7% 43μg	0.52% 2.07μg	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	1.6% 1.43mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.16% 0.024mg	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.07% 4.9μg	0.8% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Calcium	4.05% 40.5mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.2% 0.083mg	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	17.4% 1.4mg	4.22% 0.34mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	1.8% 7.6mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	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	15.3% 107mg	0.39% 2.76mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	1.95% 1.07μg	1.13% 0.62μg	55μg per day for Men 19-50 years
Sodium	23.5% 352mg	71.5% 1073mg	1500mg per day for Men 19-50 years
Zinc	4.98% 0.55mg	0.25% 0.028mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Kidney Beans vs Pickled Green Olives:

• Canned All Types Kidney Beans have 9.5 times more Vitamin B1, 12.6 times more Vitamin B2, 3 times more Vitamin B3, 10.4 times more Vitamin B5, 4.1 times more Vitamin B6, 20.7 times more Vitamin B9, more Vitamin C and 5.1 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 110.4 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Kidney Beans vs Pickled Green Olives:

• Canned All Types Kidney Beans have 1.9 times more Copper, 4.1 times more Iron, 4.2 times more Magnesium, 38.8 times more Phosphorus, 9.7 times more Potassium, 1.7 times more Selenium, 19.9 times more Zinc and 1.8 times more Water than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 3 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned All Types Kidney Beans have 1.5 times more Omega 3, 6.5 times more Carbohydrate, 5.9 times more Sugars, 2.2 times more Fiber and 8.7 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 14.8 times more Fat, 8.3 times more Saturated Fat and 6.6 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Energy per 100 kcal.
• Both Canned All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.