Comparing Nutrients in 1 kilogram Canned Small Ripe Olives VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Energy	40% 1160kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	71.2% 22.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.6% 0.44g	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	91% 119g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	65.8% 25g	38g per day for Men 19-50 years
Protein	15% 8.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	19% 170μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Calcium	88% 880mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	490% 7350mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	21.6% 800g	23.3% 863g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have 1.4 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 29 times more Vitamin B1, more Vitamin B2, 7.4 times more Vitamin B3, 16.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin B9 and 53.9 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Small Ripe Olives have 2.2 times more Calcium, 6.8 times more Copper, 69.8 times more Iron, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Magnesium, 5.7 times more Phosphorus and 22.4 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Valencia Oranges have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Small Ripe Olives have 2.4 times more Energy, 36.3 times more Fat, 65.1 times more Saturated Fat and 14.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 2 times more Carbohydrate and 1.6 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Valencia Oranges have similar amounts of Protein per 1 kg.
• Both Canned Small Ripe Olives as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.