Comparing Nutrients in 500 calories Canned Small Ripe Olives VS Carrots

Weight per 500 calories

• Canned Small Ripe Olives: 431g
• Carrots: 1220g

Canned Small Ripe Olives have 2.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Canned Small Ripe Olives or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Small Ripe Olives	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48.4% 47g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.82g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	90% 117g	130g per day for Men 19-50 years
Sugars	0% 0g	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	18% 6.9g	90% 34g	38g per day for Men 19-50 years
Protein	6.47% 3.62g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Carrots	Recommended Dietary Allowance
Vitamin A	8.14% 73.3μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.08% 0.013mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	58% 232μg	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	4.3% 3.88mg	80% 72mg	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	47.4% 7.1mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.03% 6.03μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Carrots	Recommended Dietary Allowance
Calcium	38% 379mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	338% 27mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17.2mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	76% 1.74mg	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	1.85% 13mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	1% 34.5mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	7.05% 3.88μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	211% 3168mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	8.62% 0.95mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	9.3% 345g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Small Ripe Olives vs Carrots:

• Raw Carrots contain 139 times more Vitamin A, 62.2 times more Vitamin B1, more Vitamin B2, 75.2 times more Vitamin B3, 51.5 times more Vitamin B5, 43.4 times more Vitamin B6, more Vitamin B9, 18.5 times more Vitamin C and 26.7 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Carrots have similar amounts of Vitamin E per 500 kcal.
• Both Canned Small Ripe Olives as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Small Ripe Olives vs Carrots:

• Canned Small Ripe Olives have 2 times more Copper, 7.4 times more Iron, 3.2 times more Selenium and 3.8 times more Sodium than Raw Carrots.
• While Raw Carrots contain 8.5 times more Magnesium, 20.2 times more Manganese, 33 times more Phosphorus, 113.2 times more Potassium, 3.1 times more Zinc and 3.1 times more Water than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Carrots have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Small Ripe Olives have 16.1 times more Fat, 25.2 times more Saturated Fat and 2.2 times more Omega 6 than Raw Carrots.
• While Raw Carrots contain 4.5 times more Carbohydrate, more Sugars, 5 times more Fiber and 3.1 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Canned Small Ripe Olives as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.