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

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Canned Small Ripe Olives	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	40% 1160kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	71.2% 22.8g	163% 52g	32g per day for Men 19-50 years
Omega 3	0% 0g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	1928% 328g	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	185% 241g	130g per day for Men 19-50 years
Sugars	0% 0g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	15% 8.4g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	19% 170μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.3% 0.37mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	88% 880mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	481% 53mg	11mg per day for Men 19-50 years
Water	21.6% 800g	0.32% 12g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin A than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 35.3 times more Vitamin B1, more Vitamin B2, 190.3 times more Vitamin B3, 469.3 times more Vitamin B5, 89.3 times more Vitamin B6, more Vitamin B9, 1.6 times more Vitamin C, 15.8 times more Vitamin E and 1.9 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Small Ripe Olives have 1.3 times more Calcium, 1.7 times more Iron, 245 times more Sodium and 66.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.3 times more Copper, 32.3 times more Magnesium, 105.5 times more Manganese, 385 times more Phosphorus, 106.3 times more Potassium, 88.1 times more Selenium and 24 times more Zinc than Canned Small Ripe Olives.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Energy, 4.6 times more Fat, 2.3 times more Saturated Fat, more Omega 3, 52.1 times more Omega 6, 4 times more Carbohydrate, more Sugars, 6.9 times more Fiber and 23 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.