Comparing Nutrients in 300 calories Canned Jumbo Olives VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Canned Jumbo Olives: 370g
• Canned Carrots with Liquids and Salt: 1304g

Canned Jumbo Olives have 3.5 times more energy per 100g than Canned Carrots with Liquids and Salt. It has average energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Jumbo Olives or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Canned Jumbo Olives	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	54% 70g	130g per day for Men 19-50 years
Sugars	0% 0g	44.3% 32g	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	24.4% 9.26g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	7% 63μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.51% 0.081mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	112% 1.46mg	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	0% 0μg	26% 104μg	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	6.17% 5.56mg	29% 26mg	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	40.7% 6.1mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.32% 5.2μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	35% 348mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	149% 1.34mg	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	154% 12.3mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	3.53% 15mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	3.22% 0.074mg	255% 5.87mg	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	1.6% 11mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	0.98% 33.3mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	8.44% 312g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Jumbo Olives vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 127 times more Vitamin A, 22.3 times more Vitamin B1, more Vitamin B2, 67.4 times more Vitamin B3, 32.6 times more Vitamin B5, 32.9 times more Vitamin B6, more Vitamin B9, 4.7 times more Vitamin C, 1.6 times more Vitamin E and 24.7 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Jumbo Olives vs Canned Carrots with Liquids and Salt:

• Canned Ripe Jumbo Olives have 1.8 times more Iron than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.6 times more Copper, 7.9 times more Magnesium, 79.2 times more Manganese, 23.5 times more Phosphorus, 67.7 times more Potassium, 1.6 times more Selenium, 4.6 times more Zinc and 3.9 times more Water than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Ripe Jumbo Olives have 13.9 times more Fat, 10.3 times more Saturated Fat, 1.5 times more Omega 3 and 2.8 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3.4 times more Carbohydrate, more Sugars, 2.5 times more Fiber and 2.1 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Canned Ripe Jumbo Olives as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.