Comparing Nutrients in 1 kilogram Canned Small Ripe Olives VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Energy	40% 1160kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	71.2% 22.8g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	368% 478g	130g per day for Men 19-50 years
Sugars	0% 0g	500% 363g	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	42% 16g	126% 48g	38g per day for Men 19-50 years
Protein	15% 8.4g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Vitamin A	19% 170μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	27.7% 0.36mg	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	183% 730μg	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	10% 9mg	1.1% 1mg	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	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Calcium	88% 880mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	504% 4.54mg	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	785% 62.8mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	372% 8.56mg	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	135% 15mg	11mg per day for Men 19-50 years
Water	21.6% 800g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Almond paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Small Ripe Olives vs Almond paste:

• 1 kg of Almond paste contains 27.3 times more Vitamin B1, more Vitamin B2, 38.4 times more Vitamin B3, 7.5 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin B9 and 8.2 times more Vitamin E than Canned Small Ripe Olives.
• 1 kilogram of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Small Ripe Olives as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Canned Small Ripe Olives has 3.9 times more Iron, 81.7 times more Sodium and 5.7 times more Water than Almond paste.
• While 1 kg of Almond paste contains 2 times more Calcium, 1.8 times more Copper, 32.5 times more Magnesium, 42.8 times more Manganese, 86 times more Phosphorus, 39.3 times more Potassium, 4.7 times more Selenium and 6.7 times more Zinc than Canned Small Ripe Olives.
• 1 kilogram of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 3.9 times more Energy, 2.5 times more Fat, more Omega 3, 8.9 times more Omega 6, 7.9 times more Carbohydrate, more Sugars, 3 times more Fiber and 10.7 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Almond paste offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein