Comparing Nutrients in 1 kilogram Canned Small Ripe Olives VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Energy	40% 1160kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	15% 8.4g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	19% 170μg	14.4% 130μg	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	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	88% 880mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	33.3% 140mg	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	21.6% 800g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Oranges with Peel per 1 kg

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

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

• 1 kg of Raw Oranges with Peel contains 33.3 times more Vitamin B1, more Vitamin B2, 13.5 times more Vitamin B3, 22 times more Vitamin B5, 10.3 times more Vitamin B6, more Vitamin B9 and 78.9 times more Vitamin C 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, Vitamin B9 and Vitamin C
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Canned Small Ripe Olives has 1.3 times more Calcium, 4.4 times more Copper, 7.9 times more Iron, 367.5 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.5 times more Magnesium, 7.3 times more Phosphorus and 24.5 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Small Ripe Olives has 1.8 times more Energy, 36.3 times more Fat, 65.1 times more Saturated Fat and 14.3 times more Omega 6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.6 times more Carbohydrate, 2.8 times more Fiber and 1.5 times more Protein than Canned Small Ripe Olives.
• 1 kilogram of Canned Small Ripe Olives provide inadequate amounts of Protein
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 6
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in one kilogram.