Comparing Nutrients in 100 calories Canned Small Ripe Olives VS Oranges with Peel

Weight per 100 calories

• Canned Small Ripe Olives: 86.2g
• Oranges with Peel: 159g

Canned Small Ripe Olives have 1.8 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 100 calories - Canned Small Ripe Olives or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.41% 0.07g	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	19% 24.6g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.63% 1.38g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.63% 14.7μg	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.2% 0.032mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.26% 0.013mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.6% 0.008mg	11.4% 0.15mg	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	12% 47.6μg	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	125% 113mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.5% 1.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Calcium	7.6% 76mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	10% 0.09mg	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	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	0.82% 3.45mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	0.75% 0.017mg	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	0.37% 2.6mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	0.2% 6.9mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.78μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	1.86% 69g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Small Ripe Olives vs Oranges with Peel :

• Raw Oranges with Peel contain 1.4 times more Vitamin A, 61.4 times more Vitamin B1, more Vitamin B2, 24.9 times more Vitamin B3, 40.5 times more Vitamin B5, 19 times more Vitamin B6, more Vitamin B9 and 145.3 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Canned Small Ripe Olives vs Oranges with Peel :

• Canned Small Ripe Olives have 2.4 times more Copper, 4.3 times more Iron and 199.6 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.5 times more Calcium, 6.4 times more Magnesium, 13.5 times more Phosphorus, 45.1 times more Potassium, 1.4 times more Selenium and 1.9 times more Water than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Oranges with Peel have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Small Ripe Olives have 19.7 times more Fat, 35.4 times more Saturated Fat and 7.8 times more Omega 6 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Omega 3, 4.7 times more Carbohydrate, 5.2 times more Fiber and 2.8 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Oranges with Peel have similar amounts of Energy per 100 kcal.
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.