Comparing Nutrients in 1 kilogram Pickled Green Olives VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Pickled Green Olives	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	50% 1450kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	158% 153g	112% 109g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	71.2% 22.8g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	71.5% 12g	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	29.5% 38.4g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	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	87% 33g	42% 16g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Canned Small Ripe Olives	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	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	7.5% 30μg	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	0% 0mg	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	254% 38mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	52% 520mg	88% 880mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	61.3% 4.9mg	785% 62.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.7% 40mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	2.35% 80mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	1037% 15560mg	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	20.3% 753g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Canned Small Ripe Olives per 1 kg

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

• 1 kilogram of Pickled Green Olives has 3.4 times more Vitamin B6 and 2.3 times more Vitamin E than Canned Small Ripe Olives.
• 1 kilogram of Canned Small Ripe Olives have insufficient amounts of Vitamin A and Vitamin B6
• Both Canned Pickled Green Olives as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Pickled Green Olives has 2.8 times more Magnesium and 2.1 times more Sodium than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 1.7 times more Calcium, 2.1 times more Copper, 12.8 times more Iron and 5.5 times more Zinc than Canned Pickled Green Olives.
• Both Pickled Green Olives and Canned Small Ripe Olives contain similar levels of Water per one kilogram.
• 1 kilogram of Pickled Green Olives lack sufficient amounts of Zinc
• 1 kilogram of Canned Small Ripe Olives lack sufficient amounts of Magnesium
• Both Canned Pickled Green Olives as well as Canned Small Ripe Olives lack sufficient amounts of Phosphorus, Potassium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pickled Green Olives has 1.3 times more Energy, 1.4 times more Fat, more Omega 3, 1.9 times more Omega 6 and 2.1 times more Fiber than Canned Small Ripe Olives.
• While 1 kg of Canned Small Ripe Olives contains 1.6 times more Carbohydrate than Canned Pickled Green Olives.
• Both Pickled Green Olives and Canned Small Ripe Olives offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Canned Small Ripe Olives provide inadequate amounts of Omega 3
• Both Canned Pickled Green Olives as well as Canned Small Ripe Olives provide inadequate amounts of Protein in one kilogram.