Comparing Nutrients in 1 kilogram Canned Orange Juice VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Canned Orange Juice	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	16.2% 470kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	32% 5.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	43% 56g	130g per day for Men 19-50 years
Sugars	121% 87.6g	0% 0g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	65.8% 25g	38g per day for Men 19-50 years
Protein	12% 6.8g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	10% 90μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	9.23% 0.12mg	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	60% 240μg	0% 0μg	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	334% 301mg	16.7% 15mg	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	13.3% 2mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	10% 100mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	251% 2.26mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	8.7% 0.2mg	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	24.3% 170mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Jumbo Olives per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Canned Jumbo Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Canned Jumbo Olives:

• 1 kilogram of Canned Orange Juice has 13 times more Vitamin B1, 12 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9 and 20.1 times more Vitamin C than Canned Jumbo Olives.
• While 1 kg of Canned Ripe Jumbo Olives contains 8.3 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin E
• 1 kilogram of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Canned Jumbo Olives:

• 1 kilogram of Canned Orange Juice has 2.5 times more Magnesium, 5.7 times more Phosphorus and 20.4 times more Potassium than Canned Jumbo Olives.
• While 1 kg of Canned Ripe Jumbo Olives contains 9.4 times more Calcium, 10.3 times more Copper, 33.2 times more Iron, 183.8 times more Sodium and 5.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Jumbo Olives contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Zinc
• 1 kilogram of Canned Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Unsweetened Canned Orange Juice as well as Canned Ripe Jumbo Olives lack sufficient amounts of Manganese and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 2 times more Carbohydrate and more Sugars than Canned Jumbo Olives.
• While 1 kg of Canned Ripe Jumbo Olives contains 1.7 times more Energy, 45.8 times more Fat, 50.5 times more Saturated Fat, 5.9 times more Omega 3, 20.1 times more Omega 6 and 8.3 times more Fiber than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Canned Ripe Jumbo Olives provide inadequate amounts of Protein in one kilogram.