Comparing Nutrients in 14 ounces Canned Jumbo Olives VS Olive Oil

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Olive Oil	0%	100%	0%

Macro Nutrients

	Canned Jumbo Olives	Olive Oil	Recommended Dietary Allowance
Energy	11% 321kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	171% 55g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	189% 3.02g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	228% 38.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	0% 0g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	26% 9.92g	0% 0g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Olive Oil	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.55% 0.087mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	0% 0mg	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	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	6.6% 5.95mg	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	43.7% 6.55mg	380% 57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	199% 239μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Olive Oil	Recommended Dietary Allowance
Calcium	37.3% 373mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	0% 0mg	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	165% 13mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	0% 0mg	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	1.7% 12mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	0.12% 3.97mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.05% 335g	0% 0g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives have more Vitamin A and more Vitamin C than Salad or Cooking Olive Oil.
• While Salad or Cooking Olive Oil contains 8.7 times more Vitamin E and 43 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Salad or Cooking Olive Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Jumbo Olives vs Olive Oil:

• Canned Ripe Jumbo Olives have 94 times more Calcium, more Copper, 5.9 times more Iron, more Selenium, 367.5 times more Sodium, more Zinc and more Water than Salad or Cooking Olive Oil.
• Both Canned Ripe Jumbo Olives as well as Salad or Cooking Olive Oil have insufficient amounts of Magnesium, Manganese, Phosphorus and Potassium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Ripe Jumbo Olives have more Carbohydrate, more Fiber and more Protein than Salad or Cooking Olive Oil.
• While Salad or Cooking Olive Oil contains 10.9 times more Energy, 14.6 times more Fat, 15.2 times more Saturated Fat, 18.6 times more Omega 3 and 17.9 times more Omega 6 than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Salad or Cooking Olive Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.