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Comparing Nutrients in 300 calories Canned Small Ripe OlivesVS Oranges

Weight per 300 calories

Canned Small Ripe Olives
259g
Oranges
638g

Canned Small Ripe Olives have 2.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Small Ripe Olives
3%
78%
19%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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29%28g
Fat
0.79%0.77g
28 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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18.4%5.9g
Saturated Fat
0.3%0.096g
5.9 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
2.8%0.045g
0 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.57%1.63g
Omega 6
0.68%0.11g
1.63 gvs0.11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.6g
Carbohydrate
57.7%75g
15.6 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs59.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.14g
Fiber
40.3%15.3g
4.14 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.88%2.17g
Protein
10.7%6g
2.17 gvs6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

4.9%44μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
44 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.65%0.008mg
Vitamin B1
46.3%0.56mg
Thiamine
0.008 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
19.6%0.26mg
Riboflavin
0 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.6%0.096mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
0.096 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.78%0.039mg
Vitamin B5
32%1.6mg
Pantothenic acid
0.039 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.8%0.023mg
Vitamin B6
29.5%0.38mg
Pyridoxine
0.023 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
48%191μg
Folates and Folic Acid
0 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.6%2.33mg
Vitamin C
377%340mg
Ascorbic acid
2.33 mgvs340 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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28.4%4.27mg
Vitamin E
7.66%1.15mg
Tocopherols and Tocotrienols
4.27 mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3%3.62μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.62 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

22.8%228mg
Calcium
25.5%255mg
228 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72%0.65mg
Copper
32%0.29mg
0.65 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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203%16.2mg
Iron
7.98%0.64mg
16.2 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.46%10.3mg
Magnesium
15%64mg
10.3 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.25%0.052mg
Manganese
6.94%0.16mg
0.052 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.1%7.76mg
Phosphorus
12.8%89.4mg
7.76 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.61%20.7mg
Potassium
34%1155mg
20.7 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.23%2.33μg
Selenium
5.8%3.2μg
2.33 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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127%1901mg
Sodium
0%0mg
1901 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.17%0.57mg
Zinc
4.06%0.45mg
0.57 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.6%207g
Water
15%554g
207 gvs554 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Small Ripe Olives vs Oranges:
Comparing minerals per 300 calories for Canned Small Ripe Olives vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: