Comparing Nutrients in 300 calories Canned Jumbo Olives VS Canned Orange Juice

Weight per 300 calories

• Canned Jumbo Olives: 370g
• Canned Orange Juice: 638g

Canned Jumbo Olives have 1.7 times more energy per 100g than Canned Orange Juice. It has average energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Jumbo Olives	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	1% 0.17g	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% 70.3g	130g per day for Men 19-50 years
Sugars	0% 0g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	24.4% 9.26g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	7% 63μg	6.4% 57.4μg	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	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.51% 0.081mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.32% 5.2μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Canned Orange Juice	Recommended Dietary Allowance
Calcium	35% 348mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	3.53% 15mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	3.22% 0.074mg	5.83% 0.13mg	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	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	0.98% 33.3mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	8.44% 312g	15% 560g	3700g per day for Men 19-50 years

Canned Jumbo Olives VS Canned Orange Juice Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Jumbo Olives have 4.8 times more Vitamin E than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 22.4 times more Vitamin B1, more Vitamin B2, 15.7 times more Vitamin B3, 20.7 times more Vitamin B5, 4.5 times more Vitamin B6, more Vitamin B9 and 34.6 times more Vitamin C than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Canned Orange Juice provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Ripe Jumbo Olives as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Jumbo Olives vs Canned Orange Juice:

• 300 calories of Canned Jumbo Olives have 5.5 times more Calcium, 6 times more Copper, 19.3 times more Iron, 5.2 times more Selenium, 106.6 times more Sodium and 3.2 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 4.3 times more Magnesium, 9.8 times more Phosphorus, 35.2 times more Potassium and 1.8 times more Water than Canned Ripe Jumbo Olives.
• 300 calories of Canned Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 300 calories of Canned Orange Juice lack sufficient amounts of Selenium and Zinc
• Both Canned Ripe Jumbo Olives as well as Unsweetened Canned Orange Juice lack sufficient amounts of Manganese in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Jumbo Olives have 26.6 times more Fat, 29.3 times more Saturated Fat, 3.4 times more Omega 3, 11.7 times more Omega 6 and 4.8 times more Fiber than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 3.4 times more Carbohydrate and more Sugars than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Canned Orange Juice offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber