Comparing Nutrients in 1 kilogram Pickled Green Olives VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Nectarines	9%	6%	85%

Macro Nutrients

	Pickled Green Olives	Nectarines	Recommended Dietary Allowance
Energy	50% 1450kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	158% 153g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	71.5% 12g	6.53% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.4g	81% 106g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	109% 79g	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	19% 13.7g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	NA	% 48.7g	g per day for Men 19-50 years
Fiber	87% 33g	44.7% 17g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Nectarines	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	19.2% 0.25mg	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	7.5% 30μg	12.5% 50μg	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	0% 0mg	60% 54mg	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	254% 38mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Nectarines	Recommended Dietary Allowance
Calcium	52% 520mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	96% 0.86mg	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	61.3% 4.9mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	23.5% 0.54mg	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	5.7% 40mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1037% 15560mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	20.3% 753g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Nectarines per 1 kg

Compare the macro and micronutrient content in 1 kg of Pickled Green Olives versus 1 kg of Nectarines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pickled Green Olives vs Nectarines:

• 1 kilogram of Pickled Green Olives has 1.2 times more Vitamin B6 and 4.9 times more Vitamin E than Nectarines.
• While 1 kg of Raw Nectarines contains 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5 and more Vitamin C than Canned Pickled Green Olives.
• 1 kilogram of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• 1 kilogram of Nectarines have insufficient amounts of Vitamin A and Vitamin B6
• Both Canned Pickled Green Olives as well as Raw Nectarines have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Pickled Green Olives vs Nectarines:

• 1 kilogram of Pickled Green Olives has 8.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 1.2 times more Magnesium and more Sodium than Nectarines.
• While 1 kg of Raw Nectarines contains 6.5 times more Phosphorus and 4.8 times more Potassium than Canned Pickled Green Olives.
• Both Pickled Green Olives and Nectarines contain similar levels of Water per one kilogram.
• 1 kilogram of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• 1 kilogram of Nectarines lack sufficient amounts of Calcium
• Both Canned Pickled Green Olives as well as Raw Nectarines lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pickled Green Olives has 3.3 times more Energy, 47.9 times more Fat, 81.2 times more Saturated Fat, 46 times more Omega 3, 10.9 times more Omega 6 and 1.9 times more Fiber than Nectarines.
• While 1 kg of Raw Nectarines contains 2.7 times more Carbohydrate and 14.6 times more Sugars than Canned Pickled Green Olives.
• 1 kilogram of Nectarines provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Pickled Green Olives as well as Raw Nectarines provide inadequate amounts of Protein in one kilogram.