Comparing Nutrients in 500 calories Canned Jumbo Olives VS Navel Oranges

Weight per 500 calories

• Canned Jumbo Olives: 617g
• Navel Oranges: 1020g

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

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

Macros Ratio

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

Macro Nutrients

	Canned Jumbo Olives	Navel Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	5.74% 0.092g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	1.4% 0.23g	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	98% 128g	130g per day for Men 19-50 years
Sugars	0% 0g	120% 86.7g	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	31.7% 23g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 43.7g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	59% 22.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Navel Oranges	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.019mg	58% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	53.3% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	62% 0.81mg	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	86.7% 347μg	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	670% 603mg	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	10.2% 1.53mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	58% 580mg	44% 439mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	44.2% 0.4mg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	5.88% 24.7mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	5.37% 0.12mg	13% 0.3mg	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	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	50% 1694mg	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	0.68% 10.2mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	14% 521g	23.7% 877g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives have 6.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 37.5 times more Vitamin B1, more Vitamin B2, 31.9 times more Vitamin B3, 28.8 times more Vitamin B5, 10.9 times more Vitamin B6, more Vitamin B9 and 65.1 times more Vitamin C than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Navel Oranges have similar amounts of Vitamin A per 500 kcal.
• Both Canned Ripe Jumbo Olives as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Ripe Jumbo Olives have 1.3 times more Calcium, 3.5 times more Copper, 15.4 times more Iron, more Selenium, 444.6 times more Sodium and 1.7 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 4.5 times more Magnesium, 2.4 times more Manganese, 12.7 times more Phosphorus, 30.5 times more Potassium and 1.7 times more Water than Canned Ripe Jumbo Olives.

Comparison of macro-nutrients per 500 calories:

• Canned Ripe Jumbo Olives have 27.7 times more Fat, 32.3 times more Saturated Fat, 2.8 times more Omega 3 and 14.3 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 3.7 times more Carbohydrate, more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Navel Oranges have similar amounts of Energy per 500 kcal.
• Both Canned Ripe Jumbo Olives as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.