Comparing Nutrients in 1 pound Canned Small Ripe Olives VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Energy	18% 526kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	0% 0g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	167% 217g	130g per day for Men 19-50 years
Sugars	0% 0g	227% 164g	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	19% 7.26g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	12.6% 0.16mg	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	82.8% 331μg	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	4.54% 4.1mg	0.5% 0.45mg	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	409% 61.4mg	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 Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Calcium	40% 399mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	229% 2.06mg	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	356% 28.5mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	169% 3.9mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Almond paste per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Small Ripe Olives vs Almond paste:

• 1 lb of Almond paste contains 27.3 times more Vitamin B1, more Vitamin B2, 38.4 times more Vitamin B3, 7.5 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin B9 and 8.2 times more Vitamin E than Canned Small Ripe Olives.
• 1 pound of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Small Ripe Olives as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Small Ripe Olives vs Almond paste:

• 1 pound of Canned Small Ripe Olives has 3.9 times more Iron, 81.7 times more Sodium and 5.7 times more Water than Almond paste.
• While 1 lb of Almond paste contains 2 times more Calcium, 1.8 times more Copper, 32.5 times more Magnesium, 42.8 times more Manganese, 86 times more Phosphorus, 39.3 times more Potassium, 4.7 times more Selenium and 6.7 times more Zinc than Canned Small Ripe Olives.
• 1 pound of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 3.9 times more Energy, 2.5 times more Fat, more Omega 3, 8.9 times more Omega 6, 7.9 times more Carbohydrate, more Sugars, 3 times more Fiber and 10.7 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Almond paste offer comparable quantities of Saturated Fat per one pound.
• 1 pound of Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein