Comparing Nutrients in 5 ounces Pickled Green Olives VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Energy	7.1% 206kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	9% 2.88g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.44g	13% 17g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.65% 0.033mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	6.87% 0.089mg	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	1.06% 4.25μg	14% 55.3μg	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	76.4% 68.7mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	5.83% 0.052mg	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	8.7% 0.69mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	1.4% 0.033mg	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	0.81% 5.67mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2206mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.3% 122g	3700g per day for Men 19-50 years

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

• Canned Pickled Green Olives have 1.7 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Vitamin B1, 5.7 times more Vitamin B2, 10.9 times more Vitamin B5, 2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Vitamin B3 per 5 oz.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pickled Green Olives vs Valencia Oranges:

• Canned Pickled Green Olives have 1.3 times more Calcium, 3.2 times more Copper, 5.4 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.3 times more Phosphorus and 4.3 times more Potassium than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Magnesium and Water per 5 oz.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pickled Green Olives have 3 times more Energy, 51.1 times more Fat, 58 times more Saturated Fat, 5.8 times more Omega 3, 27.6 times more Omega 6 and 1.3 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Carbohydrate than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Protein per 5 oz.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.