Comparing Nutrients in 1 kilogram Boiled Carrots VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Boiled Carrots	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	12% 350kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	71.2% 22.8g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	42% 16g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	947% 8520μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	6.92% 0.09mg	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	35% 140μg	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	40% 36mg	10% 9mg	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	68.7% 10.3mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	30% 300mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	279% 2.5mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	785% 62.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	8.7% 0.2mg	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	43% 300mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.4% 902g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Canned Small Ripe Olives per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Carrots versus 1 kg of Canned Small Ripe Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Canned Small Ripe Olives:

• 1 kilogram of Boiled Carrots has 50.1 times more Vitamin A, 22 times more Vitamin B1, more Vitamin B2, 17.4 times more Vitamin B3, 15.5 times more Vitamin B5, 17 times more Vitamin B6, more Vitamin B9, 4 times more Vitamin C and 9.8 times more Vitamin K than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 1.6 times more Vitamin E than Boiled and Drained Carrots.
• 1 kilogram of Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Carrots as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Carrots vs Canned Small Ripe Olives:

• 1 kilogram of Boiled Carrots has 2.5 times more Magnesium, 7.8 times more Manganese, 10 times more Phosphorus and 29.4 times more Potassium than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 2.9 times more Calcium, 14.8 times more Copper, 18.5 times more Iron and 12.7 times more Sodium than Boiled and Drained Carrots.
• Both Boiled Carrots and Canned Small Ripe Olives contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper and Zinc
• 1 kilogram of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Boiled and Drained Carrots as well as Canned Small Ripe Olives lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Carrots has 1.4 times more Carbohydrate, more Sugars and 1.9 times more Fiber than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 3.3 times more Energy, 60.6 times more Fat, 76 times more Saturated Fat and 7.2 times more Omega 6 than Boiled and Drained Carrots.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy and Omega 6
• Both Boiled and Drained Carrots as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein in one kilogram.