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

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Small Ripe Olives	Florida Oranges	Recommended Dietary Allowance
Energy	40% 1160kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	71.2% 22.8g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1.82% 0.31g	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	88.8% 115g	130g per day for Men 19-50 years
Sugars	0% 0g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	15% 8.4g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Florida Oranges	Recommended Dietary Allowance
Vitamin A	19% 170μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	88% 880mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	21.6% 800g	23.6% 871g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have 1.5 times more Vitamin A, 9.2 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 33.3 times more Vitamin B1, more Vitamin B2, 10.8 times more Vitamin B3, 16.7 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin B9 and 50 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Small Ripe Olives have 2 times more Calcium, 6.4 times more Copper, 69.8 times more Iron, 1.8 times more Selenium, more Sodium and 2.8 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.5 times more Magnesium, 4 times more Phosphorus and 21.1 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Florida Oranges have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Small Ripe Olives have 2.5 times more Energy, 51.9 times more Fat, 91.2 times more Saturated Fat and 20.3 times more Omega 6 than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.9 times more Carbohydrate, more Sugars and 1.5 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Florida Oranges have similar amounts of Protein per 1 kg.
• Both Canned Small Ripe Olives as well as Raw Florida Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.