Comparing Nutrients in 14 ounces Canned Small Ripe Olives VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Canned Small Ripe Olives	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	16% 460kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	12.7% 2.16g	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	17% 22.3g	130g per day for Men 19-50 years
Sugars	0% 0g	0% 0g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	0.55% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	3.66% 0.048mg	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	0% 0μg	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	6.6% 5.95mg	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	43.7% 6.55mg	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 Small Ripe Olives	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	35% 349mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	100% 0.9mg	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	165% 13mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	3.45% 0.079mg	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	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	1.05% 35.7mg	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	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	8.6% 317g	9.05% 335g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives contain 1.7 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Ripe Jumbo Olives have similar amounts of Vitamin A, Vitamin E and Vitamin K per 14 oz.
• Both Canned Small Ripe Olives as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Small Ripe Olives have 1.9 times more Iron than Canned Ripe Jumbo Olives.
• Both Canned Small Ripe Olives and Canned Ripe Jumbo Olives have similar amounts of Calcium, Copper, Selenium, Sodium, Zinc and Water per 14 oz.
• Both Canned Small Ripe Olives as well as Canned Ripe Jumbo Olives have insufficient amounts of Magnesium, Manganese, Phosphorus and Potassium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Small Ripe Olives have 1.4 times more Energy, 1.6 times more Fat and 2.5 times more Saturated Fat than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain more Omega 3 and 1.6 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Ripe Jumbo Olives have similar amounts of Omega 6, Carbohydrate and Protein per 14 oz.
• Both Canned Small Ripe Olives as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.