Comparing Nutrients in 5 ounces Almonds VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	28.3% 821kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	6.1% 7.95g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0% 0g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	53.5% 30g	2.46% 1.37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	0.19% 0.031mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	0% 0μg	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	0% 0mg	2.36% 2.13mg	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	242% 36.3mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	38% 381mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	35.6% 0.32mg	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	65.7% 5.26mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	1.23% 0.028mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	69.5% 1042mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.23% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Canned Jumbo Olives:

• Almonds have 68.3 times more Vitamin B1, more Vitamin B2, 164.5 times more Vitamin B3, 31.4 times more Vitamin B5, 11.4 times more Vitamin B6, more Vitamin B9 and 15.5 times more Vitamin E than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Canned Jumbo Olives:

• Almonds have 2.9 times more Calcium, 4.6 times more Copper, 67.5 times more Magnesium, 109 times more Manganese, 160.3 times more Phosphorus, 81.4 times more Potassium, 4.6 times more Selenium and 14.2 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 735 times more Sodium and 19.1 times more Water than Almonds.
• Both Almonds and Canned Ripe Jumbo Olives have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 7.1 times more Energy, 7.3 times more Fat, 4.2 times more Saturated Fat, 22.7 times more Omega 6, 3.8 times more Carbohydrate, more Sugars, 5 times more Fiber and 21.8 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 13.7 times more Omega 3 than Almonds.
• Both Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.