Comparing Nutrients in 7 ounces Pickled Green Olives VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Pickled Green Olives	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	9.92% 288kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.03g	14% 4.52g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	5.86% 7.62g	9.22% 12g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	17.2% 6.55g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.65% 2.04g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	1.5% 5.95μg	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	0% 0mg	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	50.4% 7.56mg	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	10.3% 103mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	12% 0.97mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	NA	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	1.13% 7.94mg	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	0.47% 16mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	206% 3088mg	97% 1459mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.04% 149g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Canned Small Ripe Olives per 7 oz

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

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

• 7 ounces of Pickled Green Olives have 3.4 times more Vitamin B6 and 2.3 times more Vitamin E than Canned Small Ripe Olives.
• 7 ounces of Canned Small Ripe Olives have insufficient amounts of Vitamin A and Vitamin B6
• Both Canned Pickled Green Olives as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Pickled Green Olives have 2.8 times more Magnesium and 2.1 times more Sodium than Canned Small Ripe Olives.
• While 7 oz of Canned Small Ripe Olives contain 1.7 times more Calcium, 2.1 times more Copper, 12.8 times more Iron and 5.5 times more Zinc than Canned Pickled Green Olives.
• Both Pickled Green Olives and Canned Small Ripe Olives contain similar levels of Water per seven ounces.
• 7 ounces of Pickled Green Olives lack sufficient amounts of Zinc
• 7 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium
• Both Canned Pickled Green Olives as well as Canned Small Ripe Olives lack sufficient amounts of Phosphorus, Potassium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pickled Green Olives have 1.3 times more Energy, 1.4 times more Fat, more Omega 3, 1.9 times more Omega 6 and 2.1 times more Fiber than Canned Small Ripe Olives.
• While 7 oz of Canned Small Ripe Olives contain 1.6 times more Carbohydrate than Canned Pickled Green Olives.
• Both Pickled Green Olives and Canned Small Ripe Olives offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Canned Small Ripe Olives provide inadequate amounts of Omega 3
• Both Canned Pickled Green Olives as well as Canned Small Ripe Olives provide inadequate amounts of Protein in seven ounces.