Comparing Nutrients in 1 pound Canned Kidney Beans VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Energy	13% 381kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.38% 2.45g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	11% 0.14mg	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	41% 163μg	3.4% 13.6μg	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	6.05% 5.44mg	0% 0mg	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	0.6% 0.091mg	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Pickled Green Olives	Recommended Dietary Allowance
Calcium	15.4% 154mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	60.5% 0.54mg	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	66.3% 5.3mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	58.3% 408mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	471% 7058mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Pickled Green Olives:

• Canned All Types Kidney Beans have 5.5 times more Vitamin B1, 7.3 times more Vitamin B2, 1.7 times more Vitamin B3, 6 times more Vitamin B5, 2.4 times more Vitamin B6, 12 times more Vitamin B9, more Vitamin C and 2.9 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 190.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Pickled Green Olives:

• Canned All Types Kidney Beans have 2.4 times more Iron, 2.5 times more Magnesium, 22.5 times more Phosphorus, 5.6 times more Potassium and 11.5 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.5 times more Calcium and 5.3 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Copper, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 3.8 times more Carbohydrate, 3.4 times more Sugars, 1.3 times more Fiber and 5.1 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.7 times more Energy, 25.5 times more Fat, 14.4 times more Saturated Fat and 11.5 times more Omega 6 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Pickled Green Olives have similar amounts of Omega 3 per 1 lb.
• Both Canned All Types Kidney Beans as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.