Comparing Nutrients in 300 calories Canned Small Ripe Olives VS Pickled Green Olives

Weight per 300 calories

• Canned Small Ripe Olives: 259g
• Pickled Green Olives: 207g

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 Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	14.8% 2.5g	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	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	0% 0g	1.54% 1.1g	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	18% 6.83g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	4.6% 41.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.65% 0.008mg	3.62% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.6% 0.096mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	4.93% 0.064mg	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	1.55% 6.2μg	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	52.6% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.62μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Calcium	22.8% 228mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	27.6% 0.25mg	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	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	2.46% 10.3mg	5.4% 22.8mg	420mg per day for Men 19-50 years
Manganese	2.25% 0.052mg	NA	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	1.2% 8.28mg	700mg per day for Men 19-50 years
Potassium	0.61% 20.7mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	4.23% 2.33μg	3.4% 1.86μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	215% 3219mg	1500mg per day for Men 19-50 years
Zinc	5.17% 0.57mg	0.75% 0.083mg	11mg per day for Men 19-50 years
Water	5.6% 207g	4.2% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Small Ripe Olives vs Pickled Green Olives:

• Canned Small Ripe Olives have 1.3 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 5.6 times more Vitamin B1, 5.1 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.8 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Vitamin A per 300 kcal.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Small Ripe Olives vs Pickled Green Olives:

• Canned Small Ripe Olives have 2.1 times more Calcium, 2.6 times more Copper, 16 times more Iron, 1.3 times more Selenium, 6.9 times more Zinc and 1.3 times more Water than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 2.2 times more Magnesium and 1.7 times more Sodium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Phosphorus and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Small Ripe Olives have 1.4 times more Saturated Fat and 2 times more Carbohydrate than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain more Omega 3, 1.5 times more Omega 6 and 1.7 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Energy, Fat and Protein per 300 kcal.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.