Comparing Nutrients in 1 pound Canned Small Ripe Olives VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Almonds	14%	72%	14%

Macro Nutrients

	Canned Small Ripe Olives	Almonds	Recommended Dietary Allowance
Energy	18% 526kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	0% 0g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	19% 7.26g	149% 56.7g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Almonds	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	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	50% 200μg	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% 0mg	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	775% 116mg	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	Almonds	Recommended Dietary Allowance
Calcium	40% 399mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	129% 14mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.54% 20g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 68.3 times more Vitamin B1, more Vitamin B2, 97.8 times more Vitamin B3, 31.4 times more Vitamin B5, 15.2 times more Vitamin B6, more Vitamin B9 and 15.5 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Small Ripe Olives have 1.7 times more Iron, 735 times more Sodium and 18.1 times more Water than Almonds.
• While Almonds contain 3.1 times more Calcium, 4.1 times more Copper, 67.5 times more Magnesium, 109 times more Manganese, 160.3 times more Phosphorus, 91.6 times more Potassium, 4.6 times more Selenium and 14.2 times more Zinc than Canned Small Ripe Olives.

Comparison of macro-nutrients per 1 pound:

• Almonds contain 5 times more Energy, 4.6 times more Fat, 1.7 times more Saturated Fat, 19.6 times more Omega 6, 3.6 times more Carbohydrate, more Sugars, 7.8 times more Fiber and 25.2 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.