Comparing Nutrients in 100 calories Canned Small Ripe Olives VS Fresh Orange juice

Weight per 100 calories

• Canned Small Ripe Olives: 86.2g
• Fresh Orange juice: 222g

Canned Small Ripe Olives have 2.6 times more energy per 100g than Fresh Orange juice. It has average energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 100 calories - Canned Small Ripe Olives or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Small Ripe Olives	Fresh Orange juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	0.46% 0.44g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.53% 0.024g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4% 5.2g	17.8% 23g	130g per day for Men 19-50 years
Sugars	0% 0g	25.7% 18.7g	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	6.5% 4.7g	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	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.2g	g per day for Men 19-50 years
Fiber	3.63% 1.38g	1.17% 0.44g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	2.78% 1.56g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	1.63% 14.7μg	2.47% 22.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.2% 0.032mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.26% 0.013mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.6% 0.008mg	6.84% 0.089mg	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% 0μg	16.7% 66.7μg	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	0.86% 0.78mg	123% 111mg	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	9.5% 1.42mg	0.59% 0.089mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	0.19% 0.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Fresh Orange juice	Recommended Dietary Allowance
Calcium	7.6% 76mg	2.44% 24.4mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	11% 0.098mg	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	67.7% 5.4mg	5.56% 0.44mg	8mg per day for Men 19-50 years
Magnesium	0.82% 3.45mg	5.82% 24.4mg	420mg per day for Men 19-50 years
Manganese	0.75% 0.017mg	1.35% 0.031mg	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	0.37% 2.6mg	5.4% 37.8mg	700mg per day for Men 19-50 years
Potassium	0.2% 6.9mg	13% 444mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.78μg	0.4% 0.22μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	0.15% 2.22mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	1.86% 69g	5.3% 196g	3700g per day for Men 19-50 years

Canned Small Ripe Olives VS Fresh Orange Juice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Small Ripe Olives or Fresh Orange juice?

Lets compare vitamin content per 100 calories of Canned Small Ripe Olives vs Fresh Orange juice:

• 100 calories of Canned Small Ripe Olives have 16 times more Vitamin E than Fresh Orange juice.
• While 100 kcal of Raw Orange juice contain 1.5 times more Vitamin A, 77.3 times more Vitamin B1, more Vitamin B2, 27.9 times more Vitamin B3, 32.7 times more Vitamin B5, 11.5 times more Vitamin B6, more Vitamin B9 and 143.2 times more Vitamin C than Canned Small Ripe Olives.
• 100 calories of Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 100 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Canned Small Ripe Olives as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Canned Small Ripe Olives vs Fresh Orange juice:

• 100 calories of Canned Small Ripe Olives have 3.1 times more Calcium, 2.2 times more Copper, 12.2 times more Iron and 285.1 times more Sodium than Fresh Orange juice.
• While 100 kcal of Raw Orange juice contain 7.1 times more Magnesium, 14.6 times more Phosphorus, 64.4 times more Potassium and 2.8 times more Water than Canned Small Ripe Olives.
• 100 calories of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Canned Small Ripe Olives as well as Raw Orange juice lack sufficient amounts of Manganese, Selenium and Zinc in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Small Ripe Olives have 21.1 times more Fat, 36.8 times more Saturated Fat, 8.4 times more Omega 6 and 3.1 times more Fiber than Fresh Orange juice.
• While 100 kcal of Raw Orange juice contain 4.4 times more Carbohydrate, more Sugars and 2.1 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Fresh Orange juice offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Small Ripe Olives provide inadequate amounts of Protein
• 100 calories of Fresh Orange juice provide inadequate amounts of Omega 6 and Fiber
• Both Canned Small Ripe Olives as well as Raw Orange juice provide inadequate amounts of Omega 3 in 100 calories.