Comparing Nutrients in 14 ounces Canned Jumbo Olives VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Jumbo Olives	Pickled Green Olives	Recommended Dietary Allowance
Energy	11% 321kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	62.7% 61g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	28.4% 4.82g	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	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	0% 0g	2.96% 2.14g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.55% 0.087mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	9.46% 0.12mg	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	2.98% 12μg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Pickled Green Olives	Recommended Dietary Allowance
Calcium	37.3% 373mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	53% 0.48mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	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	1.7% 12mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	412% 6176mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.05% 335g	8.08% 299g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives have more Vitamin C than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 7 times more Vitamin B1, 10.8 times more Vitamin B3, 2.6 times more Vitamin B6 and 2.3 times more Vitamin E than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Canned Pickled Green Olives have similar amounts of Vitamin A and Vitamin K per 14 oz.
• Both Canned Ripe Jumbo Olives as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Jumbo Olives vs Pickled Green Olives:

• Canned Ripe Jumbo Olives have 1.8 times more Calcium, 1.9 times more Copper, 6.8 times more Iron and 5.5 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 2.8 times more Magnesium, 4.7 times more Potassium and 2.1 times more Sodium than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Canned Pickled Green Olives have similar amounts of Selenium and Water per 14 oz.
• Both Canned Ripe Jumbo Olives as well as Canned Pickled Green Olives have insufficient amounts of Phosphorus in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Ripe Jumbo Olives have 1.5 times more Carbohydrate than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.8 times more Energy, 2.2 times more Fat, 2.2 times more Saturated Fat, 2.2 times more Omega 3, 2.2 times more Omega 6 and 1.3 times more Fiber than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Canned Pickled Green Olives have similar amounts of Protein per 14 oz.
• Both Canned Ripe Jumbo Olives as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.