Comparing Nutrients in 500 calories Oil Roasted Almonds VS Canned Jumbo Olives

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Canned Jumbo Olives: 617g

Oil Roasted Almonds have 7.5 times more energy per 100g than Canned Jumbo Olives. It has very high energy density when compared to other foods. Canned Ripe Jumbo Olives having average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Canned Jumbo Olives?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Oil Roasted Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	19.8% 3.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.7% 105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	1.54% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	0.85% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	1.85% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	5.7% 0.074mg	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	5.56% 22.2μg	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	10.3% 9.26mg	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	143% 21.4mg	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	24% 240mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	155% 1.4mg	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	38% 3.03mg	256% 20.5mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	5.88% 24.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	5.37% 0.12mg	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	55% 384mg	2.65% 18.5mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	1.63% 55.6mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	302% 4537mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	12.3% 1.36mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	14% 521g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Canned Jumbo Olives Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Canned Jumbo Olives?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Canned Jumbo Olives:

• 500 calories of Oil Roasted Almonds have more Vitamin B2, 22.2 times more Vitamin B3 and 2.1 times more Vitamin E than Canned Jumbo Olives.
• While 500 kcal of Canned Ripe Jumbo Olives contain more Vitamin A and more Vitamin C than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• 500 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Oil Roasted Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Canned Jumbo Olives:

• 500 calories of Oil Roasted Almonds have 9.1 times more Magnesium, 16.4 times more Manganese, 20.7 times more Phosphorus, 10.4 times more Potassium and 1.9 times more Zinc than Canned Jumbo Olives.
• While 500 kcal of Canned Ripe Jumbo Olives contain 2.4 times more Calcium, 1.8 times more Copper, 6.8 times more Iron, 1.6 times more Selenium, 5508 times more Sodium and 225.7 times more Water than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 3.3 times more Omega 6 and 2.9 times more Protein than Canned Jumbo Olives.
• While 500 kcal of Canned Ripe Jumbo Olives contain 1.6 times more Saturated Fat, more Omega 3, 2.4 times more Carbohydrate and 1.8 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Canned Jumbo Olives offer comparable quantities of Energy and Fat per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3