Comparing Nutrients in 500 calories Canned Jumbo Olives VS California Red Kidney Beans

Weight per 500 calories

• Canned Jumbo Olives: 617g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 4.1 times more energy per unit of mass than Canned Ripe Jumbo Olives, which is high in comparison to other foods. Canned Jumbo Olives having average energy density.

Which food has more nutrients per 500 calories - Canned Jumbo Olives or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Jumbo Olives	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	69.7% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	40.6% 15.4g	99% 37.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.019mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	46.3% 0.6mg	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	0% 0μg	149% 597μg	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	10.3% 9.26mg	7.58% 6.8mg	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	68% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	58% 580mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	185% 1.67mg	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	256% 20.5mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	5.88% 24.7mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	5.37% 0.12mg	66% 1.5mg	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	2.65% 18.5mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	302% 4537mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	14% 521g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Jumbo Olives vs California Red Kidney Beans:

• Canned Ripe Jumbo Olives have more Vitamin A and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 43.3 times more Vitamin B1, more Vitamin B2, 23 times more Vitamin B3, 12.8 times more Vitamin B5, 8.1 times more Vitamin B6 and more Vitamin B9 than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Jumbo Olives vs California Red Kidney Beans:

• Canned Ripe Jumbo Olives have 2 times more Calcium, 1.4 times more Iron, 272.2 times more Sodium and 29.2 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.8 times more Magnesium, 12.3 times more Manganese, 33.1 times more Phosphorus, 40.6 times more Potassium and 2.8 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw California Red Kidney Beans have similar amounts of Copper and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Ripe Jumbo Olives have 112 times more Fat, 102.9 times more Saturated Fat, 2 times more Omega 3 and 41 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.6 times more Carbohydrate, 2.4 times more Fiber and 6.2 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw California Red Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Canned Ripe Jumbo Olives as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.