Comparing Nutrients in 1 kilogram Oranges VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	16.2% 470kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	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	1.06% 0.18g	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	90% 118g	43% 56g	130g per day for Men 19-50 years
Sugars	129% 94g	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	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	63% 24g	65.8% 25g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	75% 300μg	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	591% 532mg	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	12% 1.8mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	40% 400mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	251% 2.26mg	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	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	11% 0.25mg	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	20% 140mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.4% 868g	22.8% 843g	3700g per day for Men 19-50 years

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

• Raw Oranges have 29 times more Vitamin B1, more Vitamin B2, 12.8 times more Vitamin B3, 16.7 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9 and 35.5 times more Vitamin C than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.5 times more Vitamin A, 9.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Canned Jumbo Olives:

• Raw Oranges have 2.5 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus and 20.1 times more Potassium than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.4 times more Calcium, 5 times more Copper, 33.2 times more Iron, 1.8 times more Selenium, more Sodium and 3.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Ripe Jumbo Olives have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.1 times more Carbohydrate and more Sugars than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.7 times more Energy, 57.3 times more Fat, 60.6 times more Saturated Fat, 5.9 times more Omega 3 and 30.2 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Canned Ripe Jumbo Olives have similar amounts of Fiber and Protein per 1 kg.
• Both Raw Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.