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

Macros Ratio

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

Macro Nutrients

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Energy	40% 1160kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	158% 153g	97g per day for Men 19-50 years
Saturated Fat	71.2% 22.8g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	71.5% 12g	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	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	0% 0g	7.45% 5.4g	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	87% 33g	38g per day for Men 19-50 years
Protein	15% 8.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	19% 170μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	24% 0.31mg	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	7.5% 30μg	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	254% 38mg	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

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Calcium	88% 880mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	133% 1.2mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	NA	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	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	1037% 15560mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	21.6% 800g	20.3% 753g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin C than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 7 times more Vitamin B1, 6.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.3 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Vitamin A and Vitamin K per 1 kg.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Small Ripe Olives have 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.
• While Canned Pickled Green Olives contain 2.8 times more Magnesium, 5.3 times more Potassium and 2.1 times more Sodium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Selenium and Water per 1 kg.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Phosphorus in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Small Ripe Olives have 1.6 times more Carbohydrate than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 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.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Energy, Saturated Fat and Protein per 1 kg.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.