Comparing Nutrients in 5 ounces Canned Small Ripe Olives VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Energy	5.67% 164kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	0.37% 0.062g	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	13% 17g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Calcium	12.5% 125mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	1.4% 0.033mg	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	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	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	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.3% 122g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have 1.4 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 29 times more Vitamin B1, more Vitamin B2, 7.4 times more Vitamin B3, 16.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin B9 and 53.9 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Small Ripe Olives have 2.2 times more Calcium, 6.8 times more Copper, 69.8 times more Iron, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Magnesium, 5.7 times more Phosphorus and 22.4 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Valencia Oranges have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Small Ripe Olives have 2.4 times more Energy, 36.3 times more Fat, 65.1 times more Saturated Fat and 14.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 2 times more Carbohydrate and 1.6 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Valencia Oranges have similar amounts of Protein per 5 oz.
• Both Canned Small Ripe Olives as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.