Comparing Nutrients in 300 calories Oil Roasted Almonds VS Canned Jumbo Olives

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Canned Jumbo Olives: 370g

Oil Roasted Almonds have 7.5 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.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Canned Jumbo Olives?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Oil Roasted Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	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% 0g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	24.4% 9.26g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	3.8% 0.045mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	1.1% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	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	3.34% 13.3μg	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	85.6% 13mg	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

	Oil Roasted Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	14.4% 144mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	3.53% 15mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	33% 230mg	1.6% 11mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	8.44% 312g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Canned Jumbo Olives Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Canned Jumbo Olives?

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

• 300 calories of Oil Roasted Almonds have more Vitamin B2, 22.2 times more Vitamin B3 and 2.1 times more Vitamin E than Canned Jumbo Olives.
• While 300 kcal of Canned Ripe Jumbo Olives contain more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 300 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oil Roasted Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Oil Roasted Almonds have 9.1 times more Magnesium, 16.4 times more Manganese, 20.7 times more Phosphorus, 10.4 times more Potassium and 1.9 times more Zinc than Canned Jumbo Olives.
• While 300 kcal of Canned Ripe Jumbo Olives contain 2.4 times more Calcium, 1.8 times more Copper, 6.8 times more Iron, 1.6 times more Selenium, 5508 times more Sodium and 225.7 times more Water than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of 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 Oil Roasted Almonds have 3.3 times more Omega 6 and 2.9 times more Protein than Canned Jumbo Olives.
• While 300 kcal of Canned Ripe Jumbo Olives contain 1.6 times more Saturated Fat, more Omega 3, 2.4 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Jumbo Olives offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3