Comparing Nutrients in 1 pound Florida Oranges VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Florida Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	7.2% 209kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	13% 4.12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	57% 41.5g	0% 0g	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	28.6% 11g	30% 11.3g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.62% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	4.2% 0.054mg	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	19.3% 77μg	0% 0μg	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	227% 204mg	7.56% 6.8mg	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	5.44% 0.82mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	19.5% 195mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	114% 1.03mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	3.94% 0.091mg	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	7.78% 54.4mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	222% 3334mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.3% 383g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Jumbo Olives per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Canned Jumbo Olives to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 33.3 times more Vitamin B1, more Vitamin B2, 18.2 times more Vitamin B3, 16.7 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9 and 30 times more Vitamin C than Canned Jumbo Olives.
• While 1 lb of Canned Ripe Jumbo Olives contains 9.2 times more Vitamin E than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Florida Oranges has 2.5 times more Magnesium and 18.8 times more Potassium than Canned Jumbo Olives.
• While 1 lb of Canned Ripe Jumbo Olives contains 2.2 times more Calcium, 5.8 times more Copper, 36.9 times more Iron, more Sodium and 2.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Jumbo Olives contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron and Zinc
• 1 pound of Canned Jumbo Olives lack sufficient amounts of Magnesium and Potassium
• Both Raw Florida Oranges as well as Canned Ripe Jumbo Olives lack sufficient amounts of Manganese, Phosphorus and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.1 times more Carbohydrate and more Sugars than Canned Jumbo Olives.
• While 1 lb of Canned Ripe Jumbo Olives contains 1.8 times more Energy, 32.7 times more Fat, 36.4 times more Saturated Fat, 3.7 times more Omega 3 and 17.5 times more Omega 6 than Raw Florida Oranges.
• Both Florida Oranges and Canned Jumbo Olives offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Florida Oranges as well as Canned Ripe Jumbo Olives provide inadequate amounts of Protein in one pound.