Comparing Nutrients in 7 ounces Nectarines VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Nectarines	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	3% 87.3kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	14% 4.52g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	7.34% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	9.22% 12g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	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	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	1.37% 0.018mg	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	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	12% 10.7mg	2% 1.8mg	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	22% 3.27mg	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	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	1.2% 12mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	55.3% 0.5mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	1.73% 0.04mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	0.47% 16mg	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	97% 1459mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.3% 159g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Nectarines vs Canned Small Ripe Olives:

• Raw Nectarines have 11.3 times more Vitamin B1, more Vitamin B2, 30.4 times more Vitamin B3, 12.3 times more Vitamin B5, 2.8 times more Vitamin B6, more Vitamin B9, 6 times more Vitamin C and 1.6 times more Vitamin K than Canned Small Ripe Olives.
• While Canned Small Ripe Olives contain 2.1 times more Vitamin E than Raw Nectarines.
• Both Raw Nectarines and Canned Small Ripe Olives have similar amounts of Vitamin A per 7 oz.
• Both Raw Nectarines as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Nectarines vs Canned Small Ripe Olives:

• Raw Nectarines have 2.3 times more Magnesium, 2.7 times more Manganese, 8.7 times more Phosphorus and 25.1 times more Potassium than Canned Small Ripe Olives.
• While Canned Small Ripe Olives contain 14.7 times more Calcium, 2.9 times more Copper, 22.4 times more Iron, more Selenium, more Sodium and 1.3 times more Zinc than Raw Nectarines.
• Both Raw Nectarines and Canned Small Ripe Olives have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Nectarines have 1.7 times more Carbohydrate, more Sugars and 1.3 times more Protein than Canned Small Ripe Olives.
• While Canned Small Ripe Olives contain 2.6 times more Energy, 34.1 times more Fat, 91.2 times more Saturated Fat and 5.7 times more Omega 6 than Raw Nectarines.
• Both Raw Nectarines and Canned Small Ripe Olives have similar amounts of Fiber per 7 oz.
• Both Raw Nectarines as well as Canned Small Ripe Olives have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.