Comparing Nutrients in 500 calories Canned Jumbo Olives VS Oranges

Weight per 500 calories

• Canned Jumbo Olives: 617g
• Oranges: 1064g

Canned Jumbo Olives have 1.7 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Oranges	7%	2%	91%

Macro Nutrients

	Canned Jumbo Olives	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	1.13% 0.19g	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	96% 125g	130g per day for Men 19-50 years
Sugars	0% 0g	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	10.7% 6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Oranges	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.019mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	49% 0.64mg	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	79.8% 319μg	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	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Oranges	Recommended Dietary Allowance
Calcium	58% 580mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	53% 0.48mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.88% 24.7mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	5.37% 0.12mg	11.6% 0.27mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	302% 4537mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	14% 521g	25% 923g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives have 5.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 50 times more Vitamin B1, more Vitamin B2, 22.1 times more Vitamin B3, 28.7 times more Vitamin B5, 8.6 times more Vitamin B6, more Vitamin B9 and 61.1 times more Vitamin C than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Oranges have similar amounts of Vitamin A per 500 kcal.
• Both Canned Ripe Jumbo Olives as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Jumbo Olives vs Oranges:

• Canned Ripe Jumbo Olives have 1.4 times more Calcium, 2.9 times more Copper, 19.3 times more Iron, more Sodium and 1.8 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4.3 times more Magnesium, 2.2 times more Manganese, 8 times more Phosphorus, 34.7 times more Potassium and 1.8 times more Water than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Oranges have similar amounts of Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Ripe Jumbo Olives have 33.2 times more Fat, 35.2 times more Saturated Fat, 3.4 times more Omega 3 and 17.5 times more Omega 6 than Raw Oranges.
• While Raw Oranges contain 3.6 times more Carbohydrate, more Sugars, 1.7 times more Fiber and 1.7 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Oranges have similar amounts of Energy per 500 kcal.
• Both Canned Ripe Jumbo Olives as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.