Comparing Nutrients in 500 calories Canned Jumbo Olives VS Boiled Carrots

Weight per 500 calories

• Canned Jumbo Olives: 617g
• Boiled Carrots: 1429g

Canned Jumbo Olives have 2.3 times more energy per 100g than Boiled Carrots. It has average energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Canned Jumbo Olives or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Jumbo Olives	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	7.3% 1.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	0% 0g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	113% 43g	38g per day for Men 19-50 years
Protein	10.7% 6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.019mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.64μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Boiled Carrots	Recommended Dietary Allowance
Calcium	58% 580mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	5.88% 24.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	5.37% 0.12mg	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	302% 4537mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	14% 521g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Jumbo Olives vs Boiled Carrots:

• Boiled and Drained Carrots contain 116 times more Vitamin A, 50.9 times more Vitamin B1, more Vitamin B2, 67.9 times more Vitamin B3, 35.8 times more Vitamin B5, 29.5 times more Vitamin B6, more Vitamin B9, 5.6 times more Vitamin C, 1.4 times more Vitamin E and 22.6 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Jumbo Olives vs Boiled Carrots:

• Canned Ripe Jumbo Olives have 1.4 times more Calcium, 5.7 times more Copper, 4.2 times more Iron and 5.5 times more Sodium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.8 times more Magnesium, 17.9 times more Manganese, 23.1 times more Phosphorus, 60.4 times more Potassium, 1.8 times more Selenium, 2.1 times more Zinc and 2.5 times more Water than Canned Ripe Jumbo Olives.

Comparison of macro-nutrients per 500 calories:

• Canned Ripe Jumbo Olives have 16.5 times more Fat, 13.1 times more Saturated Fat, 17.7 times more Omega 3 and 2.7 times more Omega 6 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.4 times more Carbohydrate, more Sugars, 2.8 times more Fiber and 1.8 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
• Both Canned Ripe Jumbo Olives as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.