Comparing Nutrients in 300 calories Canned Small Ripe Olives VS Boiled Kidney Beans

Weight per 300 calories

• Canned Small Ripe Olives: 259g
• Boiled Kidney Beans: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Small Ripe Olives or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Canned Small Ripe Olives	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0% 0g	1.04% 0.76g	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	11% 4.14g	39.8% 15g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.65% 0.008mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.6% 0.096mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	22% 0.28mg	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	76.8% 307μg	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	2.6% 2.33mg	3.15% 2.83mg	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	28.4% 4.27mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.62μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	22.8% 228mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	56.7% 0.51mg	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	203% 16.2mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	2.46% 10.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	2.25% 0.052mg	44% 1mg	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	1.1% 7.76mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	0.61% 20.7mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	4.23% 2.33μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	5.17% 0.57mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	5.6% 207g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Small Ripe Olives vs Boiled Kidney Beans:

• Canned Small Ripe Olives have more Vitamin A and 60.2 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 48.7 times more Vitamin B1, more Vitamin B2, 14.3 times more Vitamin B3, 13.4 times more Vitamin B5, 12.2 times more Vitamin B6, more Vitamin B9 and 5.5 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled All Types Kidney Beans have similar amounts of Vitamin C per 300 kcal.
• Both Canned Small Ripe Olives as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Small Ripe Olives vs Boiled Kidney Beans:

• Canned Small Ripe Olives have 2.8 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 804.7 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 9.6 times more Magnesium, 19.6 times more Manganese, 42 times more Phosphorus, 46.2 times more Potassium and 4.2 times more Zinc than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled All Types Kidney Beans have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Small Ripe Olives have 23.9 times more Fat, 34.2 times more Saturated Fat and 6.4 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3, 3.4 times more Carbohydrate, 3.7 times more Fiber and 9.4 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
• Both Canned Small Ripe Olives as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.