Comparing Nutrients in 5 ounces Canned Orange Juice VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Canned Orange Juice	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	4.54% 0.77g	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	6.1% 7.95g	130g per day for Men 19-50 years
Sugars	17% 12.4g	0% 0g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	2.46% 1.37g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	0.19% 0.031mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	1.3% 0.017mg	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	0% 0μg	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	2.36% 2.13mg	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	15.6% 2.34mg	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	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	1.4% 14mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	35.6% 0.32mg	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	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	1.23% 0.028mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	0.38% 12.8mg	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	69.5% 1042mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Jumbo Olives per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 13 times more Vitamin B1, 12 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin B9 and 20.1 times more Vitamin C than Canned Jumbo Olives.
• While 5 oz of Canned Ripe Jumbo Olives contain 8.3 times more Vitamin E than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin E
• 5 ounces of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Canned Orange Juice have 2.5 times more Magnesium, 5.7 times more Phosphorus and 20.4 times more Potassium than Canned Jumbo Olives.
• While 5 oz of Canned Ripe Jumbo Olives contain 9.4 times more Calcium, 10.3 times more Copper, 33.2 times more Iron, 183.8 times more Sodium and 5.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Jumbo Olives contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Zinc
• 5 ounces of Canned Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Unsweetened Canned Orange Juice as well as Canned Ripe Jumbo Olives lack sufficient amounts of Manganese and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2 times more Carbohydrate and more Sugars than Canned Jumbo Olives.
• While 5 oz of Canned Ripe Jumbo Olives contain 1.7 times more Energy, 45.8 times more Fat, 50.5 times more Saturated Fat, 5.9 times more Omega 3, 20.1 times more Omega 6 and 8.3 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 Ripe Jumbo Olives provide inadequate amounts of Protein in five ounces.