Comparing Nutrients in 500 calories Canned Jumbo Olives VS Tomatoes in Juice with Salt

Weight per 500 calories

• Canned Jumbo Olives: 617g
• Tomatoes in Juice with Salt: 3125g

Canned Jumbo Olives have 5.1 times more energy per 100g than Tomatoes in Juice with Salt. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Canned Jumbo Olives or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Jumbo Olives	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	0% 0g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	156% 59.4g	38g per day for Men 19-50 years
Protein	10.7% 6g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.019mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.64μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	5.88% 24.7mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	5.37% 0.12mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	302% 4537mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	14% 521g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Jumbo Olives vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6 times more Vitamin A, 970.3 times more Vitamin B1, more Vitamin B2, 163.8 times more Vitamin B3, 39.5 times more Vitamin B5, 46.8 times more Vitamin B6, more Vitamin B9, 42.5 times more Vitamin C, 1.8 times more Vitamin E and 9.4 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Jumbo Olives vs Tomatoes in Juice with Salt:

• Canned Ripe Jumbo Olives have 1.3 times more Sodium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Calcium, 12.7 times more Magnesium, 17.2 times more Manganese, 28.7 times more Phosphorus, 107.4 times more Potassium, 3.9 times more Selenium, 2.8 times more Zinc and 5.7 times more Water than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Ripe Jumbo Olives have 5.4 times more Fat, 5.3 times more Saturated Fat and 2 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.1 times more Carbohydrate, more Sugars, 3.8 times more Fiber and 4.1 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Canned Ripe Jumbo Olives as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.