Comparing Nutrients in 300 calories Almonds VS Canned Jumbo Olives

Weight per 300 calories

• Almonds: 51.8g
• Canned Jumbo Olives: 370g

Almonds have 7.1 times more energy per 100g than Canned Jumbo Olives. It has very high energy density when compared to other foods. Canned Ripe Jumbo Olives having average energy density.

Which food has more nutrients per 300 calories - Almonds or Canned Jumbo Olives?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	16% 20.8g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	24.4% 9.26g	38g per day for Men 19-50 years
Protein	19.6% 11g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	1.1% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.32% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	14% 139mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	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% 1.92mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	3.53% 15mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	3.22% 0.074mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	1.6% 11mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	8.44% 312g	3700g per day for Men 19-50 years

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

• Almonds have 9.6 times more Vitamin B1, more Vitamin B2, 23 times more Vitamin B3, 4.4 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B9 and 2.2 times more Vitamin E than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Almonds have 9.4 times more Magnesium, 15.2 times more Manganese, 22.4 times more Phosphorus, 11.4 times more Potassium and 2 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.5 times more Calcium, 1.6 times more Copper, 6.4 times more Iron, 1.6 times more Selenium, 5253.9 times more Sodium and 136.7 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 3.2 times more Omega 6, more Sugars and 3.1 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.7 times more Saturated Fat, 97.7 times more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Fiber than Almonds.
• Both Almonds and Canned Ripe Jumbo Olives have similar amounts of Energy and Fat per 300 kcal.
• Both Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.