Comparing Nutrients in 300 calories Canned Small Ripe Olives VS Roasted Cashews

Weight per 300 calories

• Canned Small Ripe Olives: 259g
• Roasted Cashews: 52.3g

Dry Roasted Cashew Nuts have 4.9 times more energy per unit of mass than Canned Small Ripe Olives, which is very high in comparison to other foods. Canned Small Ripe Olives having average energy density.

Discover which food has more nutrients per 300 calories - Canned Small Ripe Olives or Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Canned Small Ripe Olives	Roasted Cashews	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.26% 0.084g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	23.5% 4g	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	13% 17g	130g per day for Men 19-50 years
Sugars	0% 0g	3.6% 2.6g	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	4.13% 1.57g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Roasted Cashews	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	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.04% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.6% 0.096mg	4.57% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	10.3% 0.13mg	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	9% 36μg	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	0% 0mg	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	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.62μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Roasted Cashews	Recommended Dietary Allowance
Calcium	22.8% 228mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	129% 1.16mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	2.46% 10.3mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	2.25% 0.052mg	18.8% 0.43mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	0.61% 20.7mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	4.23% 2.33μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	0.56% 8.36mg	1500mg per day for Men 19-50 years
Zinc	5.17% 0.57mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	5.6% 207g	0.024% 0.89g	3700g per day for Men 19-50 years

Canned Small Ripe Olives VS Roasted Cashews Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Small Ripe Olives or Roasted Cashews?

Lets compare vitamin content per 300 calories of Canned Small Ripe Olives vs Roasted Cashews:

• 300 calories of Canned Small Ripe Olives have 8.9 times more Vitamin E than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 13.5 times more Vitamin B1, more Vitamin B2, 16.4 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin B9 and 5 times more Vitamin K than Canned Small Ripe Olives.
• 300 calories of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin E
• Both Canned Small Ripe Olives as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Small Ripe Olives vs Roasted Cashews:

• 300 calories of Canned Small Ripe Olives have 9.7 times more Calcium, 5.2 times more Iron and 227.3 times more Sodium than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 1.8 times more Copper, 13.1 times more Magnesium, 8.3 times more Manganese, 33 times more Phosphorus, 14.3 times more Potassium, 2.6 times more Selenium and 5.1 times more Zinc than Canned Small Ripe Olives.
• 300 calories of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• 300 calories of Roasted Cashews lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Small Ripe Olives have 1.2 times more Saturated Fat and 2.6 times more Fiber than Roasted Cashews.
• While 300 kcal of Dry Roasted Cashew Nuts contain 2.5 times more Omega 6 and 3.7 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Roasted Cashews offer comparable quantities of Energy, Fat and Carbohydrate per 300 calories.
• 300 calories of Canned Small Ripe Olives provide inadequate amounts of Protein
• 300 calories of Roasted Cashews provide inadequate amounts of Fiber
• Both Canned Small Ripe Olives as well as Dry Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 300 calories.