Comparing Nutrients in 1 kilogram Nectarines VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Nectarines	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	15% 440kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	71.2% 22.8g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	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	81% 106g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	109% 79g	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	19% 13.7g	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	% 15.7g	NA	g per day for Men 19-50 years
Sucrose	% 48.7g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	42% 16g	38g per day for Men 19-50 years
Protein	19% 10.6g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	19% 170μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	12.5% 50μg	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	60% 54mg	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	51.3% 7.7mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	6% 60mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	279% 2.5mg	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	35% 2.8mg	785% 62.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	37% 260mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.7% 876g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Canned Small Ripe Olives per 1 kg

Compare the macro and micronutrient content in 1 kg of Nectarines 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 Nectarines vs Canned Small Ripe Olives:

• 1 kilogram of Nectarines has 11.3 times more Vitamin B1, more Vitamin B2, 30.4 times more Vitamin B3, 12.3 times more Vitamin B5 and 6 times more Vitamin C than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 2.1 times more Vitamin E than Raw Nectarines.
• 1 kilogram of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Nectarines as well as Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Nectarines has 2.3 times more Magnesium, 2.7 times more Manganese, 8.7 times more Phosphorus and 25.1 times more Potassium than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 14.7 times more Calcium, 2.9 times more Copper, 22.4 times more Iron, more Sodium and 1.3 times more Zinc than Raw Nectarines.
• Both Nectarines and Canned Small Ripe Olives contain similar levels of Water per one kilogram.
• 1 kilogram of Nectarines lack sufficient amounts of Calcium and Zinc
• 1 kilogram of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Nectarines 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 Nectarines has 1.7 times more Carbohydrate and more Sugars than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 2.6 times more Energy, 34.1 times more Fat, 91.2 times more Saturated Fat and 5.7 times more Omega 6 than Raw Nectarines.
• Both Nectarines and Canned Small Ripe Olives offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Nectarines provide inadequate amounts of Energy and Omega 6
• Both Raw Nectarines as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein in one kilogram.