Comparing Nutrients in 1 pound Nectarines VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Energy	6.9% 200kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	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	2.96% 0.5g	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	37% 48g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	49.4% 35.8g	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	8.57% 6.2g	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	% 7.12g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	5.67% 22.7μg	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	27.2% 24.5mg	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	23.3% 3.5mg	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16% 1.27mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	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	17% 118mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	27% 912mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	471% 7058mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.7% 397g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Pickled Green Olives per 1 lb

Compare the macro and micronutrient content in 1 lb of Nectarines versus 1 lb of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Nectarines has 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5 and more Vitamin C than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 4.9 times more Vitamin E than Raw Nectarines.
• 1 pound of Nectarines have insufficient amounts of Vitamin A and Vitamin B6
• 1 pound of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Nectarines as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Nectarines vs Pickled Green Olives:

• 1 pound of Nectarines has 6.5 times more Phosphorus and 4.8 times more Potassium than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 8.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron and more Sodium than Raw Nectarines.
• Both Nectarines and Pickled Green Olives contain similar levels of Magnesium and Water per one pound.
• 1 pound of Nectarines lack sufficient amounts of Calcium
• 1 pound of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Raw Nectarines as well as Canned Pickled Green Olives lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Nectarines has 2.7 times more Carbohydrate and 14.6 times more Sugars than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 3.3 times more Energy, 47.9 times more Fat, 81.2 times more Saturated Fat, 46 times more Omega 3, 10.9 times more Omega 6 and 1.9 times more Fiber than Raw Nectarines.
• 1 pound of Nectarines provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Nectarines as well as Canned Pickled Green Olives provide inadequate amounts of Protein in one pound.