Comparing Nutrients in 5 ounces Canned Small Ripe Olives VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Canned Small Ripe Olives	Fresh Orange juice	Recommended Dietary Allowance
Energy	5.67% 164kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	0.24% 0.041g	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	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	0% 0g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	4.36% 0.057mg	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	10.6% 42.5μg	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	78.7% 71mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Fresh Orange juice	Recommended Dietary Allowance
Calcium	12.5% 125mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	6.93% 0.062mg	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	3.54% 0.28mg	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	0.86% 0.02mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.3mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	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	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Fresh Orange juice per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Small Ripe Olives vs Fresh Orange juice:

• 5 ounces of Canned Small Ripe Olives have 41.3 times more Vitamin E than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 30 times more Vitamin B1, more Vitamin B2, 10.8 times more Vitamin B3, 12.7 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin B9 and 55.6 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, Vitamin B6, Vitamin B9 and Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Canned Small Ripe Olives as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Small Ripe Olives vs Fresh Orange juice:

• 5 ounces of Canned Small Ripe Olives have 8 times more Calcium, 5.7 times more Copper, 31.4 times more Iron, 735 times more Sodium and 4.4 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.8 times more Magnesium, 5.7 times more Phosphorus and 25 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Fresh Orange juice contain similar levels of Water per five ounces.
• 5 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Zinc
• Both Canned Small Ripe Olives as well as Raw Orange juice lack sufficient amounts of Manganese and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Small Ripe Olives have 2.6 times more Energy, 54.5 times more Fat, 95 times more Saturated Fat, 21.7 times more Omega 6 and 8 times more Fiber than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.7 times more Carbohydrate and more Sugars than Canned Small Ripe Olives.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Canned Small Ripe Olives as well as Raw Orange juice provide inadequate amounts of Omega 3 and Protein in five ounces.