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

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Small Ripe Olives	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	16% 460kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	2.52% 0.43g	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	69.6% 90g	130g per day for Men 19-50 years
Sugars	0% 0g	1.75% 1.27g	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	16.7% 6.35g	67% 25.4g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Boiled Kidney Beans	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	36.6% 0.48mg	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	129% 516μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	35% 349mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	95% 0.86mg	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	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	74.2% 1.7mg	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	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	8.6% 317g	7.2% 266g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin A and 55 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 53.3 times more Vitamin B1, more Vitamin B2, 15.6 times more Vitamin B3, 14.7 times more Vitamin B5, 13.3 times more Vitamin B6, more Vitamin B9, 1.3 times more Vitamin C and 6 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Boiled 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 Boiled Kidney Beans:

• Canned Small Ripe Olives have 2.5 times more Calcium, 2.8 times more Iron and 735 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.5 times more Magnesium, 21.5 times more Manganese, 46 times more Phosphorus, 50.6 times more Potassium and 4.5 times more Zinc than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled All Types Kidney Beans have similar amounts of Copper, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Small Ripe Olives have 21.8 times more Fat, 31.2 times more Saturated Fat and 5.8 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 3.8 times more Carbohydrate, 4 times more Fiber and 10.3 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled All Types Kidney Beans have similar amounts of Energy per 14 oz.
• Both Canned Small Ripe Olives as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.