Comparing Nutrients in 5 ounces Oranges with Peel VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Oranges with Peel	Pickled Green Olives	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	NA	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	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	16.8% 6.38g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Pickled Green Olives	Recommended Dietary Allowance
Calcium	9.92% 99mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	19% 0.17mg	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	14% 1.13mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.15% 117g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Pickled Green Olives per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Pickled Green Olives:

• 5 ounces of Oranges with Peel have 4.8 times more Vitamin B1, 7.1 times more Vitamin B2, 2.1 times more Vitamin B3, 14.3 times more Vitamin B5, 3 times more Vitamin B6, 10 times more Vitamin B9 and more Vitamin C than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 1.5 times more Vitamin A than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Pickled Green Olives:

• 5 ounces of Oranges with Peel have 1.3 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 5.5 times more Phosphorus and 4.7 times more Potassium than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 2.1 times more Copper and 778 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Pickled Green Olives contain similar levels of Water per five ounces.
• 5 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Raw Oranges with Peel 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 Oranges with Peel have 4 times more Carbohydrate, 1.4 times more Fiber and 1.3 times more Protein than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 2.3 times more Energy, 51.1 times more Fat, 58 times more Saturated Fat, 5.8 times more Omega 3 and 27.6 times more Omega 6 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Pickled Green Olives provide inadequate amounts of Protein