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

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Pickled Green Olives	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22.7% 658kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	79.6% 103g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	2% 1.45g	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	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	39.4% 15g	76.4% 29g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.08mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	42% 0.54mg	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	3.4% 13.6μg	147% 590μg	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	0% 0mg	6.05% 5.44mg	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	115% 17.3mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	109% 0.98mg	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	27.8% 2.22mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.95mg	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	2.6% 18mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	471% 7058mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	9.23% 341g	8.2% 304g	3700g per day for Men 19-50 years

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

• Canned Pickled Green Olives have more Vitamin A and 127 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin B1, 8.3 times more Vitamin B2, 2.4 times more Vitamin B3, 9.6 times more Vitamin B5, 3.9 times more Vitamin B6, 43.3 times more Vitamin B9, more Vitamin C and 6 times more Vitamin K than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Pickled Green Olives have 1.5 times more Calcium and 1556 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Copper, 4.5 times more Iron, 3.8 times more Magnesium, 34.5 times more Phosphorus, 9.6 times more Potassium and 25 times more Zinc than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Boiled All Types Kidney Beans have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pickled Green Olives have 30.6 times more Fat, 27.8 times more Saturated Fat and 11.3 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Omega 3, 5.9 times more Carbohydrate, 1.9 times more Fiber and 8.4 times more Protein than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Boiled All Types Kidney Beans have similar amounts of Energy per 1 lb.
• Both Canned Pickled Green Olives as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.