Comparing Nutrients in 1 pound Canned Small Ripe Olives VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Energy	18% 526kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	32.4% 5.5g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	0% 0g	3.38% 2.45g	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	39.4% 15g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	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	3.4% 13.6μg	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	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Calcium	40% 399mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	60.5% 0.54mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	NA	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	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	471% 7058mg	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	9.8% 363g	9.23% 341g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin C than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 7 times more Vitamin B1, 6.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.3 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Vitamin A and Vitamin K per 1 lb.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Small Ripe Olives have 1.7 times more Calcium, 2.1 times more Copper, 12.8 times more Iron and 5.5 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 2.8 times more Magnesium, 5.3 times more Potassium and 2.1 times more Sodium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Selenium and Water per 1 lb.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Phosphorus in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Small Ripe Olives have 1.6 times more Carbohydrate than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.4 times more Fat, more Omega 3, 1.9 times more Omega 6 and 2.1 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Energy, Saturated Fat and Protein per 1 lb.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.