Comparing Nutrients in 5 ounces Canned Small Ripe Olives VS 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	5.67% 164kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.56g	11.5% 15g	130g per day for Men 19-50 years
Sugars	0% 0g	15.4% 11g	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	2.68% 1.94g	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	% 2.23g	g per day for Men 19-50 years
Sucrose	NA	% 6.9g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	5.24% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	2.73% 0.035mg	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	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	1.4% 1.28mg	8.5% 7.65mg	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	15.6% 2.34mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Calcium	12.5% 125mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	13.5% 0.12mg	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	111% 8.9mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	3.33% 0.077mg	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	0.61% 4.25mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.3mg	8.38% 285mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	69.5% 1042mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Nectarines per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Small Ripe Olives vs Nectarines:

• 5 ounces of Canned Small Ripe Olives have 2.1 times more Vitamin E than Nectarines.
• While 5 oz of Raw Nectarines contain 11.3 times more Vitamin B1, more Vitamin B2, 30.4 times more Vitamin B3, 12.3 times more Vitamin B5 and 6 times more Vitamin C than Canned Small Ripe Olives.
• 5 ounces of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Canned Small Ripe Olives as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Small Ripe Olives vs Nectarines:

• 5 ounces of Canned Small Ripe Olives have 14.7 times more Calcium, 2.9 times more Copper, 22.4 times more Iron, more Sodium and 1.3 times more Zinc than Nectarines.
• While 5 oz of Raw Nectarines contain 2.3 times more Magnesium, 2.7 times more Manganese, 8.7 times more Phosphorus and 25.1 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Nectarines contain similar levels of Water per five ounces.
• 5 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• 5 ounces of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Canned Small Ripe Olives as well as Raw Nectarines lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Small Ripe Olives have 2.6 times more Energy, 34.1 times more Fat, 91.2 times more Saturated Fat and 5.7 times more Omega 6 than Nectarines.
• While 5 oz of Raw Nectarines contain 1.7 times more Carbohydrate and more Sugars than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Nectarines offer comparable quantities of Fiber per five ounces.
• 5 ounces of Nectarines provide inadequate amounts of Energy and Omega 6
• Both Canned Small Ripe Olives as well as Raw Nectarines provide inadequate amounts of Omega 3 and Protein in five ounces.