Comparing Nutrients in 500 calories Canned Carrots with Liquids and Salt VS Pickled Green Olives

Weight per 500 calories

• Canned Carrots with Liquids and Salt: 2174g
• Pickled Green Olives: 345g

Canned Pickled Green Olives have 6.3 times more energy per unit of mass than Canned Carrots Solids and Liquids with Salt, which is average in comparison to other foods. Canned Carrots with Liquids and Salt having very low energy density.

Which food has more nutrients per 500 calories - Canned Carrots with Liquids and Salt or Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Pickled Green Olives	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.14% 3.04g	54.5% 53g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	22% 7g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	24.6% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	10% 13.2g	130g per day for Men 19-50 years
Sugars	73.8% 53.5g	2.57% 1.86g	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	103% 39g	30% 11.4g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	1481% 13326μg	7.66% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	6.03% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	1.86% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.2% 9.15mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	8.22% 0.11mg	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	43.5% 174μg	2.6% 10.3μg	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	48.3% 43.5mg	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	106% 16mg	87.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 213μg	4.02% 4.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Pickled Green Olives	Recommended Dietary Allowance
Calcium	67.4% 674mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	249% 2.24mg	46% 0.41mg	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	141% 11.3mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	46.6% 196mg	9.03% 38mg	420mg per day for Men 19-50 years
Manganese	425% 9.8mg	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	62% 435mg	1.97% 13.8mg	700mg per day for Men 19-50 years
Potassium	111% 3761mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	16% 8.7μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	348% 5217mg	358% 5366mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	1.25% 0.14mg	11mg per day for Men 19-50 years
Water	54.6% 2022g	7% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Liquids and Salt vs Pickled Green Olives:

• Canned Carrots Solids and Liquids with Salt have 193.2 times more Vitamin A, 5.7 times more Vitamin B1, 24.3 times more Vitamin B2, 11.2 times more Vitamin B3, 38.1 times more Vitamin B5, 22.8 times more Vitamin B6, 16.8 times more Vitamin B9, more Vitamin C, 1.2 times more Vitamin E and 44.1 times more Vitamin K than Canned Pickled Green Olives.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Liquids and Salt vs Pickled Green Olives:

• Canned Carrots Solids and Liquids with Salt have 3.8 times more Calcium, 5.4 times more Copper, 6.7 times more Iron, 5.2 times more Magnesium, 31.5 times more Phosphorus, 26 times more Potassium, 2.8 times more Selenium, 45.7 times more Zinc and 7.8 times more Water than Canned Pickled Green Olives.
• Both Canned Carrots Solids and Liquids with Salt and Canned Pickled Green Olives have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Carrots Solids and Liquids with Salt have 8.8 times more Carbohydrate, 28.7 times more Sugars, 3.4 times more Fiber and 3.6 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 17.4 times more Fat, 12.9 times more Saturated Fat, 1.8 times more Omega 3 and 3.4 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Canned Pickled Green Olives have similar amounts of Energy per 500 kcal.
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.