Comparing Nutrients in 5 ounces Florida Oranges VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Florida Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	10% 9.74g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	12.6% 16.4g	6.1% 7.95g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	8.95% 3.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	2.46% 1.37g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	0.19% 0.031mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	0.43% 0.021mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	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	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	6.1% 61mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	35.6% 0.32mg	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	1.6% 0.13mg	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	1.48% 0.034mg	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	2.43% 17mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	69.5% 1042mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.23% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Jumbo Olives per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges 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 Florida Oranges vs Canned Jumbo Olives:

• 5 ounces of Florida Oranges have 33.3 times more Vitamin B1, more Vitamin B2, 18.2 times more Vitamin B3, 16.7 times more Vitamin B5, 4.3 times more Vitamin B6, more Vitamin B9 and 30 times more Vitamin C than Canned Jumbo Olives.
• While 5 oz of Canned Ripe Jumbo Olives contain 9.2 times more Vitamin E than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 5 ounces of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Canned Jumbo Olives:

• 5 ounces of Florida Oranges have 2.5 times more Magnesium and 18.8 times more Potassium than Canned Jumbo Olives.
• While 5 oz of Canned Ripe Jumbo Olives contain 2.2 times more Calcium, 5.8 times more Copper, 36.9 times more Iron, more Sodium and 2.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Jumbo Olives contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron and Zinc
• 5 ounces of Canned Jumbo Olives lack sufficient amounts of Magnesium and Potassium
• Both Raw Florida Oranges as well as Canned Ripe Jumbo Olives lack sufficient amounts of Manganese, Phosphorus and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 2.1 times more Carbohydrate and more Sugars than Canned Jumbo Olives.
• While 5 oz of Canned Ripe Jumbo Olives contain 1.8 times more Energy, 32.7 times more Fat, 36.4 times more Saturated Fat, 3.7 times more Omega 3 and 17.5 times more Omega 6 than Raw Florida Oranges.
• Both Florida Oranges and Canned Jumbo Olives offer comparable quantities of Fiber per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Florida Oranges as well as Canned Ripe Jumbo Olives provide inadequate amounts of Protein in five ounces.