Comparing Nutrients in 300 calories Oranges VS Canned Jumbo Olives

Weight per 300 calories

• Oranges: 638g
• Canned Jumbo Olives: 370g

Canned Ripe Jumbo Olives have 1.7 times more energy per unit of mass than Raw Oranges, which is average in comparison to other foods. Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	16% 20.8g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	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	40.3% 15.3g	24.4% 9.26g	38g per day for Men 19-50 years
Protein	10.7% 6g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	1.1% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	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	48% 191μg	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	377% 340mg	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	7.66% 1.15mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.32% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	25.5% 255mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	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	7.98% 0.64mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	3.53% 15mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	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	12.8% 89.4mg	1.6% 11mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	15% 554g	8.44% 312g	3700g per day for Men 19-50 years

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

• Raw Oranges have 50 times more Vitamin B1, more Vitamin B2, 22.1 times more Vitamin B3, 28.7 times more Vitamin B5, 8.6 times more Vitamin B6, more Vitamin B9 and 61.1 times more Vitamin C than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 5.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Ripe Jumbo Olives have similar amounts of Vitamin A per 300 kcal.
• Both Raw Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Canned Jumbo Olives:

• Raw Oranges have 4.3 times more Magnesium, 2.2 times more Manganese, 8 times more Phosphorus, 34.7 times more Potassium and 1.8 times more Water than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.4 times more Calcium, 2.9 times more Copper, 19.3 times more Iron, more Sodium and 1.8 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Ripe Jumbo Olives have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Oranges have 3.6 times more Carbohydrate, more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 33.2 times more Fat, 35.2 times more Saturated Fat, 3.4 times more Omega 3 and 17.5 times more Omega 6 than Raw Oranges.
• Both Raw Oranges and Canned Ripe Jumbo Olives have similar amounts of Energy per 300 kcal.
• Both Raw Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.