Comparing Nutrients in 14 ounces Almonds VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	79.2% 2298kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	17% 22.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	0% 0g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	150% 84g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	0.55% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	0% 0μg	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% 0mg	6.6% 5.95mg	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	678% 102mg	43.7% 6.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	107% 1068mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	100% 0.9mg	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	184% 14.7mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	3.45% 0.079mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.05% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Canned Jumbo Olives:

• Almonds have 68.3 times more Vitamin B1, more Vitamin B2, 164.5 times more Vitamin B3, 31.4 times more Vitamin B5, 11.4 times more Vitamin B6, more Vitamin B9 and 15.5 times more Vitamin E than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Canned Jumbo Olives:

• Almonds have 2.9 times more Calcium, 4.6 times more Copper, 67.5 times more Magnesium, 109 times more Manganese, 160.3 times more Phosphorus, 81.4 times more Potassium, 4.6 times more Selenium and 14.2 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 735 times more Sodium and 19.1 times more Water than Almonds.
• Both Almonds and Canned Ripe Jumbo Olives have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 7.1 times more Energy, 7.3 times more Fat, 4.2 times more Saturated Fat, 22.7 times more Omega 6, 3.8 times more Carbohydrate, more Sugars, 5 times more Fiber and 21.8 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 13.7 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.