Comparing Nutrients in 300 calories Canned Small Ripe Olives VS Canned Jumbo Olives

Weight per 300 calories

• Canned Small Ripe Olives: 259g
• Canned Jumbo Olives: 370g

Canned Small Ripe Olives have 1.4 times more energy per 100g than Canned Jumbo Olives. It has average energy density when compared to other foods. Canned Ripe Jumbo Olives having average energy density.

Which food has more nutrients per 300 calories - Canned Small Ripe Olives or Canned Jumbo Olives?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Canned Small Ripe Olives	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.57% 1.63g	12% 2g	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	16% 20.8g	130g per day for Men 19-50 years
Sugars	0% 0g	0% 0g	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	24.4% 9.26g	38g per day for Men 19-50 years
Protein	3.88% 2.17g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.65% 0.008mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.6% 0.096mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.78% 0.039mg	1.1% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	3.4% 0.044mg	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	0% 0μg	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	6.17% 5.56mg	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	28.4% 4.27mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.62μg	4.32% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	22.8% 228mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	93% 0.84mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	2.46% 10.3mg	3.53% 15mg	420mg per day for Men 19-50 years
Manganese	2.25% 0.052mg	3.22% 0.074mg	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	1.6% 11mg	700mg per day for Men 19-50 years
Potassium	0.61% 20.7mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	4.23% 2.33μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	5.17% 0.57mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.6% 207g	8.44% 312g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives contain 1.4 times more Vitamin A, 1.9 times more Vitamin B6, 2.4 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned Small Ripe Olives have 1.3 times more Iron than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.5 times more Calcium, 1.3 times more Copper, 1.4 times more Magnesium, 1.4 times more Manganese, 1.4 times more Selenium, 1.4 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Canned Ripe Jumbo Olives have insufficient amounts of Phosphorus and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Small Ripe Olives have 1.8 times more Saturated Fat than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain more Omega 3, 1.3 times more Carbohydrate, 2.2 times more Fiber and 1.7 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Ripe Jumbo Olives have similar amounts of Energy, Fat and Omega 6 per 300 kcal.
• Both Canned Small Ripe Olives as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.