Comparing Nutrients in 5 ounces Canned Small Ripe Olives VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Canned Small Ripe Olives	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	5.67% 164kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	0% 0g	8.9% 6.45g	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	0% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	39% 15g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	13% 0.17mg	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	9.57% 38.3μg	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	1.4% 1.28mg	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	15.6% 2.34mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12.5% 125mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.3mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	69.5% 1042mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.06% 113g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Small Ripe Olives vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 30.7 times more Vitamin B1, more Vitamin B2, 99.1 times more Vitamin B3, 15.3 times more Vitamin B5, 13.1 times more Vitamin B6, more Vitamin B9 and 15.7 times more Vitamin E than Canned Small Ripe Olives.
• 5 ounces of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Small Ripe Olives as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Small Ripe Olives vs Oil Roasted Almonds:

• 5 ounces of Canned Small Ripe Olives have 1.7 times more Iron, 735 times more Sodium and 28.6 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.3 times more Calcium, 3.8 times more Copper, 68.5 times more Magnesium, 123 times more Manganese, 155.3 times more Phosphorus, 87.4 times more Potassium, 4.6 times more Selenium and 14 times more Zinc than Canned Small Ripe Olives.
• 5 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil Roasted Almonds contain 5.2 times more Energy, 5.1 times more Fat, 1.8 times more Saturated Fat, 21.5 times more Omega 6, 2.9 times more Carbohydrate, more Sugars, 6.6 times more Fiber and 25.3 times more Protein than Canned Small Ripe Olives.
• 5 ounces of Canned Small Ripe Olives provide inadequate amounts of Protein
• Both Canned Small Ripe Olives as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.