Comparing Nutrients in 7 ounces Nectarines VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Energy	3% 87.3kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	12.6% 4.03g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	1.48% 1.07g	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	3.75% 2.7g	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 9.66g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	4.73% 0.062mg	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	2.5% 9.92μg	1.5% 5.95μg	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	12% 10.7mg	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	10% 1.53mg	50.4% 7.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Pickled Green Olives	Recommended Dietary Allowance
Calcium	1.2% 12mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	26.5% 0.24mg	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	6.95% 0.56mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	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	7.37% 51.6mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	206% 3088mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.04% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Pickled Green Olives per 7 oz

Compare the macro and micronutrient content in 7 oz of Nectarines versus 7 oz of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nectarines vs Pickled Green Olives:

• 7 ounces of Nectarines have 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 4.7 times more Vitamin B3, 8 times more Vitamin B5 and more Vitamin C than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 4.9 times more Vitamin E than Raw Nectarines.
• 7 ounces of Nectarines have insufficient amounts of Vitamin A and Vitamin B6
• 7 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Raw Nectarines as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Nectarines vs Pickled Green Olives:

• 7 ounces of Nectarines have 6.5 times more Phosphorus and 4.8 times more Potassium than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 8.7 times more Calcium, 1.4 times more Copper, 1.8 times more Iron and more Sodium than Raw Nectarines.
• Both Nectarines and Pickled Green Olives contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Nectarines lack sufficient amounts of Calcium
• 7 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus and Potassium
• Both Raw Nectarines as well as Canned Pickled Green Olives lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nectarines have 2.7 times more Carbohydrate and 14.6 times more Sugars than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 3.3 times more Energy, 47.9 times more Fat, 81.2 times more Saturated Fat, 46 times more Omega 3, 10.9 times more Omega 6 and 1.9 times more Fiber than Raw Nectarines.
• 7 ounces of Nectarines provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Nectarines as well as Canned Pickled Green Olives provide inadequate amounts of Protein in seven ounces.