Comparing Nutrients in 500 calories Pickled Green Olives VS Tomato Paste

Weight per 500 calories

• Pickled Green Olives: 345g
• Tomato Paste: 610g

Pickled Green Olives have 1.8 times more energy per 100g than Tomato Paste. It has average energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Pickled Green Olives or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pickled Green Olives	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.5% 53g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	24.6% 4.2g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	88.7% 115g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	30% 11.4g	65.8% 25g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Tomato Paste	Recommended Dietary Allowance
Vitamin A	7.66% 69μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.03% 0.072mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.86% 0.024mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.22% 0.11mg	101% 1.3mg	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	2.6% 10.3μg	18.3% 73μg	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	148% 134mg	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	87.6% 13mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.02% 4.83μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Tomato Paste	Recommended Dietary Allowance
Calcium	18% 179mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	247% 2.23mg	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	21% 1.7mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	9.03% 38mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	NA	80% 1.84mg	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	1.97% 13.8mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	5.64% 3.1μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	358% 5366mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	1.25% 0.14mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	7% 260g	12% 448g	3700g per day for Men 19-50 years

Pickled Green Olives VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pickled Green Olives or Tomato Paste?

Lets compare vitamin content per 500 calories of Pickled Green Olives vs Tomato Paste:

• 500 kcal of Canned Tomato Paste contain 6.7 times more Vitamin A, 5.1 times more Vitamin B1, 38.6 times more Vitamin B2, 23 times more Vitamin B3, 10.9 times more Vitamin B5, 12.3 times more Vitamin B6, 7.1 times more Vitamin B9, more Vitamin C, 2 times more Vitamin E and 14.4 times more Vitamin K than Canned Pickled Green Olives.
• 500 calories of Pickled Green Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Pickled Green Olives as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pickled Green Olives vs Tomato Paste:

• 500 calories of Pickled Green Olives have 14.9 times more Sodium than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 5.4 times more Copper, 10.8 times more Iron, 6.8 times more Magnesium, 36.7 times more Phosphorus, 42.7 times more Potassium, 10.4 times more Selenium, 27.9 times more Zinc and 1.7 times more Water than Canned Pickled Green Olives.
• Both Pickled Green Olives and Tomato Paste contain similar levels of Calcium per 500 calories.
• 500 calories of Pickled Green Olives lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pickled Green Olives have 18.4 times more Fat, 11.5 times more Saturated Fat, 7.4 times more Omega 3 and 4.5 times more Omega 6 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 8.7 times more Carbohydrate, 39.9 times more Sugars, 2.2 times more Fiber and 7.4 times more Protein than Canned Pickled Green Olives.
• Both Pickled Green Olives and Tomato Paste offer comparable quantities of Energy per 500 calories.
• 500 calories of Pickled Green Olives provide inadequate amounts of Protein
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6