Comparing Nutrients in 5 ounces Nectarines VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Energy	2.15% 62.4kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	15.4% 11g	1.06% 0.77g	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	2.68% 1.94g	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	% 2.23g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	6.34% 2.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.24% 0.26mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.73% 0.035mg	3.4% 0.044mg	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	1.77% 7.1μg	1.06% 4.25μg	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	8.5% 7.65mg	0% 0mg	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	7.28% 1.1mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	19% 0.17mg	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	4.96% 0.4mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.33% 0.077mg	NA	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	5.26% 37mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	8.38% 285mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Pickled Green Olives per 5 oz

Compare the macro and micronutrient content in 5 oz of Nectarines versus 5 oz of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Nectarines vs Pickled Green Olives:

• 5 ounces of Nectarines have 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5 and more Vitamin C than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 4.9 times more Vitamin E than Raw Nectarines.
• 5 ounces of Nectarines have insufficient amounts of Vitamin A and Vitamin B6
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Nectarines as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Nectarines vs Pickled Green Olives:

• 5 ounces of Nectarines have 6.5 times more Phosphorus and 4.8 times more Potassium than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 8.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron and more Sodium than Raw Nectarines.
• Both Nectarines and Pickled Green Olives contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Nectarines lack sufficient amounts of Calcium
• 5 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Raw Nectarines as well as Canned Pickled Green Olives lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Nectarines have 2.7 times more Carbohydrate and 14.6 times more Sugars than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 3.3 times more Energy, 47.9 times more Fat, 81.2 times more Saturated Fat, 46 times more Omega 3, 10.9 times more Omega 6 and 1.9 times more Fiber than Raw Nectarines.
• 5 ounces of Nectarines provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Nectarines as well as Canned Pickled Green Olives provide inadequate amounts of Protein in five ounces.