Comparing Nutrients in 5 ounces Canned Small Ripe Olives VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Energy	5.67% 164kcal	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.33% 0.052mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	10% 0.13mg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	12.5% 125mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	39.5% 0.36mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	4.72% 20mg	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	0.33% 11.3mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	69.5% 1042mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.06% 113g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Oranges with Peel per 5 oz

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

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

• 5 oz of Raw Oranges with Peel contain 33.3 times more Vitamin B1, more Vitamin B2, 13.5 times more Vitamin B3, 22 times more Vitamin B5, 10.3 times more Vitamin B6, more Vitamin B9 and 78.9 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
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Canned Small Ripe Olives have 1.3 times more Calcium, 4.4 times more Copper, 7.9 times more Iron, 367.5 times more Sodium and 2 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 3.5 times more Magnesium, 7.3 times more Phosphorus and 24.5 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Oranges with Peel 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 Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Small Ripe Olives have 1.8 times more Energy, 36.3 times more Fat, 65.1 times more Saturated Fat and 14.3 times more Omega 6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.6 times more Carbohydrate, 2.8 times more Fiber and 1.5 times more Protein than Canned Small Ripe Olives.
• 5 ounces of Canned Small Ripe Olives provide inadequate amounts of Protein
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Canned Small Ripe Olives as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in five ounces.