Comparing Nutrients in 500 calories Canned Jumbo Olives VS Olive Oil

Weight per 500 calories

• Canned Jumbo Olives: 617g
• Olive Oil: 56.6g

Salad or Cooking Olive Oil has 10.9 times more energy per unit of mass than Canned Ripe Jumbo Olives, which is very 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 Olive Oil?

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Olive Oil	0%	100%	0%

Macro Nutrients

	Canned Jumbo Olives	Olive Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	58.3% 56.6g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	32.5% 5.52g	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	0% 0g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	0% 0g	38g per day for Men 19-50 years
Protein	10.7% 6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Olive Oil	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	0% 0mg	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	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	10.3% 9.26mg	0% 0mg	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	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.64μg	28.4% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Olive Oil	Recommended Dietary Allowance
Calcium	58% 580mg	0.057% 0.57mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	0% 0mg	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	3.96% 0.32mg	8mg per day for Men 19-50 years
Magnesium	5.88% 24.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	5.37% 0.12mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	0.017% 0.57mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	302% 4537mg	0.075% 1.13mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	0% 0mg	11mg per day for Men 19-50 years
Water	14% 521g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Jumbo Olives vs Olive Oil:
Canned Ripe Jumbo Olives have more Vitamin A, more Vitamin B6, more Vitamin C and 1.3 times more Vitamin E than Salad or Cooking Olive Oil. While Salad or Cooking Olive Oil contains 3.9 times more Vitamin K than Canned Ripe Jumbo Olives. Both Canned Ripe Jumbo Olives as well as Salad or Cooking Olive Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Jumbo Olives vs Olive Oil:
Canned Ripe Jumbo Olives have 1025.9 times more Calcium, more Copper, 64.7 times more Iron, more Magnesium, more Manganese, more Selenium, 4010.7 times more Sodium, more Zinc and more Water than Salad or Cooking Olive Oil. Both Canned Ripe Jumbo Olives as well as Salad or Cooking Olive Oil have insufficient amounts of Phosphorus and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:
Canned Ripe Jumbo Olives have more Carbohydrate, more Fiber and more Protein than Salad or Cooking Olive Oil. While Salad or Cooking Olive Oil contains 1.3 times more Fat, 1.4 times more Saturated Fat, 1.7 times more Omega 3 and 1.6 times more Omega 6 than Canned Ripe Jumbo Olives. Both Canned Ripe Jumbo Olives and Salad or Cooking Olive Oil have similar amounts of Energy per 500 kcal.Both Canned Ripe Jumbo Olives as well as Salad or Cooking Olive Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.