Comparing Nutrients in 500 calories Blanched Almonds VS Canned Small Ripe Olives

Weight per 500 calories

• Blanched Almonds: 84.7g
• Canned Small Ripe Olives: 431g

Blanched Almonds have 5.1 times more energy per 100g than Canned Small Ripe Olives. It has very high energy density when compared to other foods. Canned Small Ripe Olives having average energy density.

Discover which food has more nutrients per 500 calories - Blanched Almonds or Canned Small Ripe Olives?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Blanched Almonds	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	48.4% 47g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	30.7% 9.82g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	20% 26g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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	0% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	18% 6.9g	38g per day for Men 19-50 years
Protein	32.4% 18g	6.47% 3.62g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.14% 73.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	1.08% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	1% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	1.3% 0.065mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	3% 0.039mg	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	10.4% 41.5μg	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	0% 0mg	4.3% 3.88mg	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	134% 20mg	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.03% 6.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	20% 200mg	38% 379mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	120% 1.1mg	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	34.7% 2.78mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	4.1% 17.2mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	3.75% 0.086mg	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	58.2% 408mg	1.85% 13mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	1% 34.5mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	7.05% 3.88μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	211% 3168mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	8.62% 0.95mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	9.3% 345g	3700g per day for Men 19-50 years

Blanched Almonds VS Canned Small Ripe Olives Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Canned Small Ripe Olives?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Canned Small Ripe Olives:

• 500 calories of Blanched Almonds have 12.5 times more Vitamin B1, more Vitamin B2, 18.6 times more Vitamin B3, more Vitamin B9 and 2.8 times more Vitamin E than Canned Small Ripe Olives.
• 500 calories of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Blanched Almonds as well as Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Canned Small Ripe Olives:

• 500 calories of Blanched Almonds have 13.2 times more Magnesium, 18 times more Manganese, 31.5 times more Phosphorus, 16.2 times more Potassium and 2.7 times more Zinc than Canned Small Ripe Olives.
• While 500 kcal of Canned Small Ripe Olives contain 1.9 times more Calcium, 9.7 times more Iron and 196.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Canned Small Ripe Olives contain similar levels of Copper per 500 calories.
• 500 calories of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Blanched Almonds as well as Canned Small Ripe Olives lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 3.9 times more Omega 6, 1.2 times more Fiber and 5 times more Protein than Canned Small Ripe Olives.
• While 500 kcal of Canned Small Ripe Olives contain 2.9 times more Saturated Fat and 1.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Canned Small Ripe Olives offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Canned Small Ripe Olives provide inadequate amounts of Protein
• Both Blanched Almonds as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 in 500 calories.