Comparing Nutrients in 14 ounces Canned Small Ripe Olives VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Small Ripe Olives	Canned Kidney Beans	Recommended Dietary Allowance
Energy	16% 460kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	0% 0g	10% 7.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	45% 17g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	22.6% 0.29mg	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	35.7% 143μg	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	3.97% 3.57mg	5.3% 4.76mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	35% 349mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	59.5% 0.54mg	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	312% 25mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	29% 0.67mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	27.7% 941mg	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	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	8.6% 317g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Small Ripe Olives vs Canned Kidney Beans:

• Canned Small Ripe Olives have 82.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 38.7 times more Vitamin B1, more Vitamin B2, 11.1 times more Vitamin B3, 9.2 times more Vitamin B5, 8.2 times more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C and 2.9 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Small Ripe Olives vs Canned Kidney Beans:

• Canned Small Ripe Olives have 2.6 times more Calcium, 1.9 times more Copper, 5.4 times more Iron and 2.5 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.8 times more Magnesium, 8.4 times more Manganese, 30 times more Phosphorus, 29.6 times more Potassium and 2.1 times more Zinc than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned All Types Kidney Beans have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Small Ripe Olives have 1.4 times more Energy, 18.2 times more Fat, 16.2 times more Saturated Fat and 5.9 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain more Omega 3, 2.4 times more Carbohydrate, more Sugars, 2.7 times more Fiber and 6.2 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.