Comparing Nutrients in 14 ounces Canned Small Ripe Olives VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Energy	16% 460kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	1.03% 0.17g	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	47.3% 61.5g	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	47% 18g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	28.4% 0.37mg	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	29.8% 119μg	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	35% 349mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	8.6% 317g	8.83% 327g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Oranges with Peel per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Small Ripe Olives vs Oranges with Peel :

• 14 oz of Raw Oranges with Peel contain 33.3 times more Vitamin B1, more Vitamin B2, 13.5 times more Vitamin B3, 22 times more Vitamin B5, 10.3 times more Vitamin B6, more Vitamin B9 and 78.9 times more Vitamin C 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, Vitamin B9 and Vitamin C
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Small Ripe Olives vs Oranges with Peel :

• 14 ounces of Canned Small Ripe Olives have 1.3 times more Calcium, 4.4 times more Copper, 7.9 times more Iron, 367.5 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 3.5 times more Magnesium, 7.3 times more Phosphorus and 24.5 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Oranges with Peel contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Small Ripe Olives have 1.8 times more Energy, 36.3 times more Fat, 65.1 times more Saturated Fat and 14.3 times more Omega 6 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.6 times more Carbohydrate, 2.8 times more Fiber and 1.5 times more Protein than Canned Small Ripe Olives.
• 14 ounces of Canned Small Ripe Olives provide inadequate amounts of Protein
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 14 ounces.