Comparing Nutrients in 300 calories Nectarines VS Canned Jumbo Olives

Weight per 300 calories

• Nectarines: 682g
• Canned Jumbo Olives: 370g

Canned Ripe Jumbo Olives have 1.8 times more energy per unit of mass than Raw Nectarines, which is average in comparison to other foods. Nectarines having low energy density.

Discover which food has more nutrients per 300 calories - Nectarines or Canned Jumbo Olives?

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Nectarines	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.45% 0.76g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.3% 72g	16% 20.8g	130g per day for Men 19-50 years
Sugars	74.2% 53.8g	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	13% 9.34g	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	% 10.7g	NA	g per day for Men 19-50 years
Sucrose	% 33.2g	NA	g per day for Men 19-50 years
Fiber	30.5% 11.6g	24.4% 9.26g	38g per day for Men 19-50 years
Protein	13% 7.23g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	13% 116μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	0.93% 0.011mg	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	48% 7.67mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	1.1% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.4% 0.044mg	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	8.52% 34μg	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	41% 37mg	6.17% 5.56mg	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	35% 5.25mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	4.32% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	4.1% 41mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	93% 0.84mg	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	24% 1.9mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.4mg	3.53% 15mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	3.22% 0.074mg	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	25.3% 177mg	1.6% 11mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	16% 597g	8.44% 312g	3700g per day for Men 19-50 years

Nectarines VS Canned Jumbo Olives Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Nectarines or Canned Jumbo Olives?

Lets compare vitamin content per 300 calories of Nectarines vs Canned Jumbo Olives:

• 300 calories of Nectarines have 1.8 times more Vitamin A, 20.9 times more Vitamin B1, more Vitamin B2, 94.1 times more Vitamin B3, 22.7 times more Vitamin B5, 3.8 times more Vitamin B6, more Vitamin B9, 6.6 times more Vitamin C and 2.9 times more Vitamin K than Canned Jumbo Olives.
• Both Nectarines and Canned Jumbo Olives provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Raw Nectarines as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Nectarines vs Canned Jumbo Olives:

• 300 calories of Nectarines have 4.1 times more Magnesium, 5 times more Manganese, 16 times more Phosphorus, 41.1 times more Potassium, 1.4 times more Zinc and 1.9 times more Water than Canned Jumbo Olives.
• While 300 kcal of Canned Ripe Jumbo Olives contain 8.5 times more Calcium, 1.4 times more Copper, 6.4 times more Iron, more Selenium and more Sodium than Raw Nectarines.
• 300 calories of Nectarines lack sufficient amounts of Calcium and Selenium
• 300 calories of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Nectarines have 3.5 times more Carbohydrate, more Sugars, 1.3 times more Fiber and 2 times more Protein than Canned Jumbo Olives.
• While 300 kcal of Canned Ripe Jumbo Olives contain 11.7 times more Fat, 19.8 times more Saturated Fat, 11.1 times more Omega 3 and 2.7 times more Omega 6 than Raw Nectarines.
• Both Nectarines and Canned Jumbo Olives offer comparable quantities of Energy per 300 calories.
• 300 calories of Nectarines provide inadequate amounts of Omega 3 and Omega 6