Comparing Nutrients in 14 ounces Oranges VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Oranges	Pickled Green Olives	Recommended Dietary Allowance
Energy	6.43% 187kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	62.7% 61g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	51% 37g	2.96% 2.14g	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	25% 9.53g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Oranges	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	9.46% 0.12mg	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	29.8% 119μg	2.98% 12μg	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	235% 211mg	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	4.76% 0.71mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Pickled Green Olives	Recommended Dietary Allowance
Calcium	16% 159mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	53% 0.48mg	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	4.96% 0.4mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	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	7.94% 55.6mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	412% 6176mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.3% 344g	8.08% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Pickled Green Olives:

• Raw Oranges have 4.1 times more Vitamin B1, 5.7 times more Vitamin B2, 10.9 times more Vitamin B5, 1.9 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.8 times more Vitamin A, 21.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Pickled Green Olives have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Oranges as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Pickled Green Olives:

• Raw Oranges have 3.5 times more Phosphorus and 4.3 times more Potassium than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.3 times more Calcium, 2.7 times more Copper, 4.9 times more Iron, 1.8 times more Selenium and more Sodium than Raw Oranges.
• Both Raw Oranges and Canned Pickled Green Olives have similar amounts of Magnesium and Water per 14 oz.
• Both Raw Oranges as well as Canned Pickled Green Olives have insufficient amounts of Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 3.1 times more Carbohydrate and 17.3 times more Sugars than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 3.1 times more Energy, 127.7 times more Fat, 135.3 times more Saturated Fat, 13.1 times more Omega 3, 67.5 times more Omega 6 and 1.4 times more Fiber than Raw Oranges.
• Both Raw Oranges and Canned Pickled Green Olives have similar amounts of Protein per 14 oz.
• Both Raw Oranges as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.