Comparing Nutrients in 5 ounces Pickled Green Olives VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pickled Green Olives	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	7.1% 206kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	9% 2.88g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	0.62% 0.1g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.65% 0.033mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	17.6% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	147% 2206mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Stewed Canned Tomatoes per 5 oz

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

Lets compare vitamin content per 5 ounces of Pickled Green Olives vs Stewed Canned Tomatoes:

• 5 ounces of Pickled Green Olives have 2.2 times more Vitamin A, 1.8 times more Vitamin B6 and 4.6 times more Vitamin E than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2.2 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, 5 times more Vitamin B5, more Vitamin C and 1.7 times more Vitamin K than Canned Pickled Green Olives.
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin K
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Canned Pickled Green Olives as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pickled Green Olives vs Stewed Canned Tomatoes:

• 5 ounces of Pickled Green Olives have 1.5 times more Calcium and 7 times more Sodium than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 2.7 times more Iron, 5 times more Phosphorus and 4.9 times more Potassium than Canned Pickled Green Olives.
• Both Pickled Green Olives and Stewed Canned Tomatoes contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Canned Pickled Green Olives as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pickled Green Olives have 5.6 times more Energy, 80.6 times more Fat, 78 times more Saturated Fat, 30.7 times more Omega 3, 16.4 times more Omega 6 and 3.3 times more Fiber than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Carbohydrate and 6.5 times more Sugars than Canned Pickled Green Olives.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Pickled Green Olives as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in five ounces.