Comparing Nutrients in 5 ounces Canned Orange Juice VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Canned Orange Juice	Pickled Green Olives	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	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	12% 15.6g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	8.5% 34μg	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	47.4% 42.7mg	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	1.9% 0.28mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pickled Green Olives	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	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	3.44% 24mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pickled Green Olives per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Pickled Green Olives:

• 5 ounces of Canned Orange Juice have 1.9 times more Vitamin B1, 7.8 times more Vitamin B5, 8 times more Vitamin B9 and more Vitamin C than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 2.2 times more Vitamin A and 19.1 times more Vitamin E than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pickled Green Olives provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin E
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Pickled Green Olives:

• 5 ounces of Canned Orange Juice have 4.3 times more Phosphorus and 4.4 times more Potassium than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 5.2 times more Calcium, 5.5 times more Copper, 4.9 times more Iron and 389 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pickled Green Olives contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium and Iron
• 5 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Unsweetened Canned Orange Juice as well as Canned Pickled Green Olives lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.9 times more Carbohydrate and 16.2 times more Sugars than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 3.1 times more Energy, 102.1 times more Fat, 112.7 times more Saturated Fat, 13.1 times more Omega 3, 45 times more Omega 6 and 11 times more Fiber than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber
• Both Unsweetened Canned Orange Juice as well as Canned Pickled Green Olives provide inadequate amounts of Protein in five ounces.