Comparing Nutrients in 1 kilogram Canned Jumbo Olives VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Jumbo Olives	Boiled Carrots	Recommended Dietary Allowance
Energy	28% 810kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	71% 68.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	0% 0g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	19% 170μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.38% 0.22mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	118% 1.53mg	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	0% 0μg	35% 140μg	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	16.7% 15mg	40% 36mg	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	110% 16.5mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Boiled Carrots	Recommended Dietary Allowance
Calcium	94% 940mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	415% 33.2mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	67.4% 1.55mg	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	4.3% 30mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	18% 2mg	11mg per day for Men 19-50 years
Water	22.8% 843g	24.4% 902g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives have 1.6 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 50.1 times more Vitamin A, 22 times more Vitamin B1, more Vitamin B2, 29.3 times more Vitamin B3, 15.5 times more Vitamin B5, 12.8 times more Vitamin B6, more Vitamin B9, 2.4 times more Vitamin C and 9.8 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Ripe Jumbo Olives have 3.1 times more Calcium, 13.3 times more Copper, 9.8 times more Iron, 1.3 times more Selenium and 12.7 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.5 times more Magnesium, 7.8 times more Manganese, 10 times more Phosphorus and 26.1 times more Potassium than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Boiled and Drained Carrots have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Ripe Jumbo Olives have 2.3 times more Energy, 38.2 times more Fat, 30.3 times more Saturated Fat, 41 times more Omega 3, 6.3 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Carbohydrate and more Sugars than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Boiled and Drained Carrots have similar amounts of Fiber per 1 kg.
• Both Canned Ripe Jumbo Olives as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.