Comparing Nutrients in 500 calories Canned Small Ripe Olives VS Nectarines

Weight per 500 calories

• Canned Small Ripe Olives: 431g
• Nectarines: 1136g

Canned Small Ripe Olives have 2.6 times more energy per 100g than Nectarines. It has average energy density when compared to other foods. Raw Nectarines having low energy density.

Discover which food has more nutrients per 500 calories - Canned Small Ripe Olives or Nectarines?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Nectarines	9%	6%	85%

Macro Nutrients

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48.4% 47g	3.75% 3.64g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.82g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	92% 120g	130g per day for Men 19-50 years
Sugars	0% 0g	124% 89.7g	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	21.5% 15.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 55.3g	g per day for Men 19-50 years
Fiber	18% 6.9g	51% 19.3g	38g per day for Men 19-50 years
Protein	6.47% 3.62g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Vitamin A	8.14% 73.3μg	21.5% 193μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.08% 0.013mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.6% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	22% 0.28mg	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	14.2% 57μg	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	68% 61.4mg	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	58.3% 8.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.03% 6.03μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Calcium	38% 379mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	109% 0.98mg	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	338% 27mg	39.8% 3.2mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17.2mg	24.4% 102mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	26.7% 0.61mg	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	42.2% 295mg	700mg per day for Men 19-50 years
Potassium	1% 34.5mg	67% 2284mg	3400mg per day for Men 19-50 years
Selenium	7.05% 3.88μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	211% 3168mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.62% 0.95mg	17.6% 1.93mg	11mg per day for Men 19-50 years
Water	9.3% 345g	27% 995g	3700g per day for Men 19-50 years

Canned Small Ripe Olives VS Nectarines Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Small Ripe Olives or Nectarines?

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

• 500 kcal of Raw Nectarines contain 2.6 times more Vitamin A, 29.9 times more Vitamin B1, more Vitamin B2, 80.2 times more Vitamin B3, 32.5 times more Vitamin B5, 7.3 times more Vitamin B6, more Vitamin B9, 15.8 times more Vitamin C and 4.1 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Nectarines provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Small Ripe Olives as well as Raw Nectarines have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Canned Small Ripe Olives have 5.6 times more Calcium, 8.5 times more Iron and more Sodium than Nectarines.
• While 500 kcal of Raw Nectarines contain 5.9 times more Magnesium, 7.1 times more Manganese, 22.8 times more Phosphorus, 66.2 times more Potassium, 2 times more Zinc and 2.9 times more Water than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Nectarines contain similar levels of Copper per 500 calories.
• 500 calories of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc
• 500 calories of Nectarines lack sufficient amounts of Calcium
• Both Canned Small Ripe Olives as well as Raw Nectarines lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Small Ripe Olives have 12.9 times more Fat, 34.6 times more Saturated Fat and 2.1 times more Omega 6 than Nectarines.
• While 500 kcal of Raw Nectarines contain 4.6 times more Carbohydrate, more Sugars, 2.8 times more Fiber and 3.3 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Nectarines offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Small Ripe Olives provide inadequate amounts of Protein
• 500 calories of Nectarines provide inadequate amounts of Omega 6
• Both Canned Small Ripe Olives as well as Raw Nectarines provide inadequate amounts of Omega 3 in 500 calories.