Comparing Nutrients in 1 kilogram Canned Small Ripe Olives VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Small Ripe Olives	Almonds	Recommended Dietary Allowance
Energy	40% 1160kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	71.2% 22.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	725% 123g	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	166% 216g	130g per day for Men 19-50 years
Sugars	0% 0g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	42% 16g	329% 125g	38g per day for Men 19-50 years
Protein	15% 8.4g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Almonds	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	110% 440μg	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	0% 0mg	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	1709% 256mg	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	Almonds	Recommended Dietary Allowance
Calcium	88% 880mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	284% 31mg	11mg per day for Men 19-50 years
Water	21.6% 800g	1.2% 44g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 68.3 times more Vitamin B1, more Vitamin B2, 97.8 times more Vitamin B3, 31.4 times more Vitamin B5, 15.2 times more Vitamin B6, more Vitamin B9 and 15.5 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Small Ripe Olives have 1.7 times more Iron, 735 times more Sodium and 18.1 times more Water than Almonds.
• While Almonds contain 3.1 times more Calcium, 4.1 times more Copper, 67.5 times more Magnesium, 109 times more Manganese, 160.3 times more Phosphorus, 91.6 times more Potassium, 4.6 times more Selenium and 14.2 times more Zinc than Canned Small Ripe Olives.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 5 times more Energy, 4.6 times more Fat, 1.7 times more Saturated Fat, 19.6 times more Omega 6, 3.6 times more Carbohydrate, more Sugars, 7.8 times more Fiber and 25.2 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.