Comparing Nutrients in 14 ounces Canned Small Ripe Olives VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Small Ripe Olives	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16% 460kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	0% 0g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	110% 41.7g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Oil Roasted Almonds	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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	36% 0.47mg	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	26.8% 107μg	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	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	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	35% 349mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	29.6% 16.3μg	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	111% 12mg	11mg per day for Men 19-50 years
Water	8.6% 317g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Small Ripe Olives versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Small Ripe Olives vs Oil Roasted Almonds:

• 14 oz of Oil Roasted Almonds contain 30.7 times more Vitamin B1, more Vitamin B2, 99.1 times more Vitamin B3, 15.3 times more Vitamin B5, 13.1 times more Vitamin B6, more Vitamin B9 and 15.7 times more Vitamin E than Canned Small Ripe Olives.
• 14 ounces of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Small Ripe Olives as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Small Ripe Olives vs Oil Roasted Almonds:

• 14 ounces of Canned Small Ripe Olives have 1.7 times more Iron, 735 times more Sodium and 28.6 times more Water than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 3.3 times more Calcium, 3.8 times more Copper, 68.5 times more Magnesium, 123 times more Manganese, 155.3 times more Phosphorus, 87.4 times more Potassium, 4.6 times more Selenium and 14 times more Zinc than Canned Small Ripe Olives.
• 14 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Almonds contain 5.2 times more Energy, 5.1 times more Fat, 1.8 times more Saturated Fat, 21.5 times more Omega 6, 2.9 times more Carbohydrate, more Sugars, 6.6 times more Fiber and 25.3 times more Protein than Canned Small Ripe Olives.
• 14 ounces of Canned Small Ripe Olives provide inadequate amounts of Protein
• Both Canned Small Ripe Olives as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.