Comparing Nutrients in 1 kilogram Canned Small Ripe Olives VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Canned Small Ripe Olives	Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1160kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	71.2% 22.8g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1356% 231g	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	154% 200g	130g per day for Men 19-50 years
Sugars	0% 0g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	42% 16g	226% 86g	38g per day for Men 19-50 years
Protein	15% 8.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19% 170μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	88% 880mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	455% 50mg	11mg per day for Men 19-50 years
Water	21.6% 800g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have 5.7 times more Vitamin A and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 493.3 times more Vitamin B1, more Vitamin B2, 225.3 times more Vitamin B3, 75.3 times more Vitamin B5, 149.4 times more Vitamin B6, more Vitamin B9, 1.6 times more Vitamin C and 21.3 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Small Ripe Olives have 81.7 times more Sodium and 16.9 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.2 times more Copper, 81.3 times more Magnesium, 97.5 times more Manganese, 220 times more Phosphorus, 80.6 times more Potassium, 58.9 times more Selenium and 22.7 times more Zinc than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Dried Sunflower Seed Kernels have similar amounts of Calcium and Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 5 times more Energy, 4.7 times more Fat, 2 times more Saturated Fat, more Omega 3, 36.6 times more Omega 6, 3.3 times more Carbohydrate, more Sugars, 5.4 times more Fiber and 24.7 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.