Comparing Nutrients in 300 calories Canned Jumbo Olives VS Oil Roasted Sunflower Seeds

Weight per 300 calories

• Canned Jumbo Olives: 370g
• Oil Roasted Sunflower Seeds: 50.7g

Oil Roasted Sunflower Seed Kernels have 7.3 times more energy per unit of mass than Canned Ripe Jumbo Olives, which is very high in comparison to other foods. Canned Jumbo Olives having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Canned Jumbo Olives	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.2% 25.4g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.37g	11% 3.6g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	102% 17.3g	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	8.92% 11.6g	130g per day for Men 19-50 years
Sugars	0% 0g	2.17% 1.58g	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	0% 0g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	24.4% 9.26g	14% 5.37g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	7% 63μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.51% 0.081mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.056mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	31% 0.4mg	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	29.6% 119μg	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	0.62% 0.56mg	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	40.7% 6.1mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.32% 5.2μg	1.3% 1.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	35% 348mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	102% 0.91mg	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	27% 2.17mg	8mg per day for Men 19-50 years
Magnesium	3.53% 15mg	15.3% 64.4mg	420mg per day for Men 19-50 years
Manganese	3.22% 0.074mg	46% 1.05mg	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	82.5% 577mg	700mg per day for Men 19-50 years
Potassium	0.98% 33.3mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	72% 39.6μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	0.1% 1.52mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	8.44% 312g	0.021% 0.78g	3700g per day for Men 19-50 years

Canned Jumbo Olives VS Oil Roasted Sunflower Seeds Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Jumbo Olives have more Vitamin A and 10 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 14.6 times more Vitamin B1, more Vitamin B2, 25.7 times more Vitamin B3, 63.3 times more Vitamin B5, 9 times more Vitamin B6, more Vitamin B9 and 3 times more Vitamin E than Canned Ripe Jumbo Olives.
• 300 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• 300 calories of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Ripe Jumbo Olives as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Canned Jumbo Olives have 7.9 times more Calcium, 5.7 times more Iron, 1790.6 times more Sodium and 400.3 times more Water than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 4.3 times more Magnesium, 14.2 times more Manganese, 51.9 times more Phosphorus, 7.3 times more Potassium, 11.9 times more Selenium and 3.2 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Oil Roasted Sunflower Seeds contain similar levels of Copper per 300 calories.
• 300 calories of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• 300 calories of Oil Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Jumbo Olives have 3.7 times more Omega 3, 1.8 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Sunflower Seeds.
• While 300 kcal of Oil Roasted Sunflower Seed Kernels contain 8.6 times more Omega 6 and 2.8 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Oil Roasted Sunflower Seeds offer comparable quantities of Energy, Fat and Saturated Fat per 300 calories.
• 300 calories of Oil Roasted Sunflower Seeds provide inadequate amounts of Omega 3