Comparing Nutrients in 1 pound Canned Jumbo Olives VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Jumbo Olives	Oranges	Recommended Dietary Allowance
Energy	12.7% 367kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	0.21% 0.068g	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	0.48% 0.082g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	0% 0g	58.5% 42.4g	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	30% 11.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Oranges	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	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

	Canned Jumbo Olives	Oranges	Recommended Dietary Allowance
Calcium	42.6% 426mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	22.7% 0.2mg	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	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	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	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	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.3% 383g	10.6% 393g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives have 1.5 times more Vitamin A, 9.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 29 times more Vitamin B1, more Vitamin B2, 12.8 times more Vitamin B3, 16.7 times more Vitamin B5, 5 times more Vitamin B6, more Vitamin B9 and 35.5 times more Vitamin C than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Ripe Jumbo Olives have 2.4 times more Calcium, 5 times more Copper, 33.2 times more Iron, 1.8 times more Selenium, more Sodium and 3.1 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.5 times more Magnesium, 1.3 times more Manganese, 4.7 times more Phosphorus and 20.1 times more Potassium than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Ripe Jumbo Olives have 1.7 times more Energy, 57.3 times more Fat, 60.6 times more Saturated Fat, 5.9 times more Omega 3 and 30.2 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 2.1 times more Carbohydrate and more Sugars than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Oranges have similar amounts of Fiber and Protein per 1 lb.
• Both Canned Ripe Jumbo Olives as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.