Comparing Nutrients in 1 pound Pickled Green Olives VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Energy	22.7% 658kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	1.17% 0.2g	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	41.5% 54g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	NA	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	30% 11.3g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	10% 91μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.08mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Calcium	23.6% 236mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	471% 7058mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.23% 341g	10.6% 392g	3700g per day for Men 19-50 years

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

• Canned Pickled Green Olives have 1.7 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Vitamin B1, 5.7 times more Vitamin B2, 10.9 times more Vitamin B5, 2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Vitamin B3 per 1 lb.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pickled Green Olives vs Valencia Oranges:

• Canned Pickled Green Olives have 1.3 times more Calcium, 3.2 times more Copper, 5.4 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.3 times more Phosphorus and 4.3 times more Potassium than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Magnesium and Water per 1 lb.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pickled Green Olives have 3 times more Energy, 51.1 times more Fat, 58 times more Saturated Fat, 5.8 times more Omega 3, 27.6 times more Omega 6 and 1.3 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Carbohydrate than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Protein per 1 lb.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.