Comparing Nutrients in 1 pound Valencia Oranges VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Valencia Oranges	Pickled Green Olives	Recommended Dietary Allowance
Energy	7.66% 222kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pickled Green Olives	Recommended Dietary Allowance
Calcium	18% 181mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	11% 77mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	471% 7058mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	10.6% 392g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Pickled Green Olives:

• Raw Valencia Oranges have 4.1 times more Vitamin B1, 5.7 times more Vitamin B2, 10.9 times more Vitamin B5, 2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.7 times more Vitamin A than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Pickled Green Olives have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Valencia Oranges as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Pickled Green Olives:

• Raw Valencia Oranges have 4.3 times more Phosphorus and 4.3 times more Potassium than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.3 times more Calcium, 3.2 times more Copper, 5.4 times more Iron and more Sodium than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Pickled Green Olives have similar amounts of Magnesium and Water per 1 lb.
• Both Raw Valencia Oranges as well as Canned Pickled Green Olives have insufficient amounts of Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 3.1 times more Carbohydrate than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 3 times more Energy, 51.1 times more Fat, 58 times more Saturated Fat, 5.8 times more Omega 3, 27.6 times more Omega 6 and 1.3 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Pickled Green Olives have similar amounts of Protein per 1 lb.
• Both Raw Valencia Oranges as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.