Comparing Nutrients in 1 pound Pickled Green Olives VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Almonds	14%	72%	14%

Macro Nutrients

	Pickled Green Olives	Almonds	Recommended Dietary Allowance
Energy	22.7% 658kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	39.4% 15g	149% 56.7g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.08mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	50% 200μg	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	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	115% 17.3mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Almonds	Recommended Dietary Allowance
Calcium	23.6% 236mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	NA	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34% 18.6μg	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	129% 14mg	11mg per day for Men 19-50 years
Water	9.23% 341g	0.54% 20g	3700g per day for Men 19-50 years

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

• Canned Pickled Green Olives have more Vitamin A and more Vitamin K than Almonds.
• While Almonds contain 9.8 times more Vitamin B1, 162.6 times more Vitamin B2, 15.3 times more Vitamin B3, 20.5 times more Vitamin B5, 4.4 times more Vitamin B6, 14.7 times more Vitamin B9 and 6.7 times more Vitamin E than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Canned Pickled Green Olives have 1556 times more Sodium and 17.1 times more Water than Almonds.
• While Almonds contain 5.2 times more Calcium, 8.6 times more Copper, 7.6 times more Iron, 24.5 times more Magnesium, 120.3 times more Phosphorus, 17.5 times more Potassium, 4.6 times more Selenium and 78 times more Zinc than Canned Pickled Green Olives.

Comparison of macro-nutrients per 1 pound:

• Canned Pickled Green Olives have 30.7 times more Omega 3 than Almonds.
• While Almonds contain 4 times more Energy, 3.3 times more Fat, 1.9 times more Saturated Fat, 10.1 times more Omega 6, 5.6 times more Carbohydrate, 8.1 times more Sugars, 3.8 times more Fiber and 20.5 times more Protein than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.