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

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Small Ripe Olives	California Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 460kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	1.26% 0.21g	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	183% 237g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	260% 99g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	California Red 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	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	35% 349mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	92% 10mg	11mg per day for Men 19-50 years
Water	8.6% 317g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin A than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 176.3 times more Vitamin B1, more Vitamin B2, 55.7 times more Vitamin B3, 52 times more Vitamin B5, 44.1 times more Vitamin B6, more Vitamin B9 and 5 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Raw California Red 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 California Red Kidney Beans:

• Canned Small Ripe Olives have 66.8 times more Sodium and 6.8 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.2 times more Calcium, 4.4 times more Copper, 1.5 times more Iron, 40 times more Magnesium, 50 times more Manganese, 135 times more Phosphorus, 186.3 times more Potassium, 3.6 times more Selenium and 11.6 times more Zinc than Canned Small Ripe Olives.

Comparison of macro-nutrients per 14 ounces:

• Canned Small Ripe Olives have 43.6 times more Fat, 63.3 times more Saturated Fat and 11.6 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.8 times more Energy, more Omega 3, 9.9 times more Carbohydrate, 15.6 times more Fiber and 29 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.