Comparing Nutrients in 1 pound Carrots VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Carrots	Pickled Green Olives	Recommended Dietary Allowance
Energy	6.4% 186kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	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	33.4% 43.5g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	NA	g per day for Men 19-50 years
Sucrose	% 16.3g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.53% 4.2g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Carrots	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	421% 3787μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.6% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Pickled Green Olives	Recommended Dietary Allowance
Calcium	15% 150mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	60.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.36% 14.5μg	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	17% 1.36mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	28.2% 0.65mg	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	22.7% 159mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	42.7% 1451mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	471% 7058mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11% 400g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carrots vs Pickled Green Olives:

• Raw Carrots have 41.8 times more Vitamin A, 3.1 times more Vitamin B1, 8.3 times more Vitamin B2, 4.1 times more Vitamin B3, 11.9 times more Vitamin B5, 4.5 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C and 9.4 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 5.8 times more Vitamin E than Raw Carrots.
• Both Raw Carrots 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 Carrots vs Pickled Green Olives:

• Raw Carrots have 8.8 times more Phosphorus, 7.6 times more Potassium and 6 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.6 times more Calcium, 2.7 times more Copper, 1.6 times more Iron, 9 times more Selenium and 22.6 times more Sodium than Raw Carrots.
• Both Raw Carrots and Canned Pickled Green Olives have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Carrots have 2.5 times more Carbohydrate and 8.8 times more Sugars than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 3.5 times more Energy, 63.8 times more Fat, 63.4 times more Saturated Fat, 46 times more Omega 3 and 12.2 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Canned Pickled Green Olives have similar amounts of Fiber and Protein per 1 lb.
• Both Raw Carrots as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.