Comparing Nutrients in 5 ounces Canned Small Ripe Olives VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Energy	5.67% 164kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	10% 1.72g	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	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	0% 0g	1.06% 0.77g	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	5.97% 2.27g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	3.4% 0.044mg	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	1.06% 4.25μg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Calcium	12.5% 125mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	19% 0.17mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	NA	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.3mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	69.5% 1042mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.06% 113g	2.9% 107g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin C than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 7 times more Vitamin B1, 6.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.3 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Vitamin A and Vitamin K per 5 oz.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Small Ripe Olives have 1.7 times more Calcium, 2.1 times more Copper, 12.8 times more Iron and 5.5 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 2.8 times more Magnesium, 5.3 times more Potassium and 2.1 times more Sodium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Selenium and Water per 5 oz.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Phosphorus in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Small Ripe Olives have 1.6 times more Carbohydrate than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.4 times more Fat, more Omega 3, 1.9 times more Omega 6 and 2.1 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Energy, Saturated Fat and Protein per 5 oz.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.