Comparing Nutrients in 1 pound Canned Jumbo Olives VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Nectarines	9%	6%	85%

Macro Nutrients

	Canned Jumbo Olives	Nectarines	Recommended Dietary Allowance
Energy	12.7% 367kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.4g	37% 48g	130g per day for Men 19-50 years
Sugars	0% 0g	49.4% 35.8g	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	8.57% 6.2g	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	% 7.12g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	30% 11.3g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	8.6% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Nectarines	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	8.72% 0.11mg	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	0% 0μg	5.67% 22.7μg	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	7.56% 6.8mg	27.2% 24.5mg	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	50% 7.5mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Nectarines	Recommended Dietary Allowance
Calcium	42.6% 426mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	43.3% 0.39mg	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	188% 15mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	10.6% 0.24mg	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	1.94% 13.6mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	27% 912mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.3% 383g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Nectarines per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Jumbo Olives vs Nectarines:

• 1 pound of Canned Jumbo Olives has 2.1 times more Vitamin E than Nectarines.
• While 1 lb of Raw Nectarines contains 11.3 times more Vitamin B1, more Vitamin B2, 51.1 times more Vitamin B3, 12.3 times more Vitamin B5 and 3.6 times more Vitamin C than Canned Ripe Jumbo Olives.
• 1 pound of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Canned Ripe Jumbo Olives as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Jumbo Olives vs Nectarines:

• 1 pound of Canned Jumbo Olives has 15.7 times more Calcium, 2.6 times more Copper, 11.9 times more Iron, more Sodium and 1.3 times more Zinc than Nectarines.
• While 1 lb of Raw Nectarines contains 2.3 times more Magnesium, 2.7 times more Manganese, 8.7 times more Phosphorus and 22.3 times more Potassium than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Nectarines contain similar levels of Water per one pound.
• 1 pound of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• 1 pound of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Canned Ripe Jumbo Olives as well as Raw Nectarines lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Jumbo Olives has 1.8 times more Energy, 21.5 times more Fat, 36.4 times more Saturated Fat, 20.5 times more Omega 3, 4.9 times more Omega 6 and 1.5 times more Fiber than Nectarines.
• While 1 lb of Raw Nectarines contains 1.9 times more Carbohydrate and more Sugars than Canned Ripe Jumbo Olives.
• 1 pound of Nectarines provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Ripe Jumbo Olives as well as Raw Nectarines provide inadequate amounts of Protein in one pound.