Comparing Nutrients in 1 pound Canned Jumbo Olives VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Jumbo Olives	Canned Orange Juice	Recommended Dietary Allowance
Energy	12.7% 367kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	0.72% 0.12g	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	38.4% 50g	130g per day for Men 19-50 years
Sugars	0% 0g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	30% 11.3g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	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	0% 0μg	27.2% 109μg	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	152% 137mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Canned Orange Juice	Recommended Dietary Allowance
Calcium	42.6% 426mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	4.14% 0.095mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.3% 383g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Canned Orange Juice per 1 lb

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

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

• 1 pound of Canned Jumbo Olives has 8.3 times more Vitamin E than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 13 times more Vitamin B1, 12 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9 and 20.1 times more Vitamin C than Canned Ripe Jumbo Olives.
• 1 pound of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin E
• Both Canned Ripe Jumbo Olives as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Jumbo Olives vs Canned Orange Juice:

• 1 pound of Canned Jumbo Olives has 9.4 times more Calcium, 10.3 times more Copper, 33.2 times more Iron, 183.8 times more Sodium and 5.5 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2.5 times more Magnesium, 5.7 times more Phosphorus and 20.4 times more Potassium than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Canned Orange Juice contain similar levels of Water per one pound.
• 1 pound of Canned Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Zinc
• Both Canned Ripe Jumbo Olives as well as Unsweetened Canned Orange Juice lack sufficient amounts of Manganese and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Jumbo Olives has 1.7 times more Energy, 45.8 times more Fat, 50.5 times more Saturated Fat, 5.9 times more Omega 3, 20.1 times more Omega 6 and 8.3 times more Fiber than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 2 times more Carbohydrate and more Sugars than Canned Ripe Jumbo Olives.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Canned Ripe Jumbo Olives as well as Unsweetened Canned Orange Juice provide inadequate amounts of Protein in one pound.