Comparing Nutrients in 7 ounces Canned Jumbo Olives VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Jumbo Olives	Roasted Almonds	Recommended Dietary Allowance
Energy	5.54% 161kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	5.64% 1.8g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.56% 11g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0% 0g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	13% 4.96g	57% 21.6g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.27% 0.044mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	20.8% 0.27mg	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	0% 0μg	27.3% 109μg	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	3.3% 2.98mg	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	22% 3.27mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Roasted Almonds	Recommended Dietary Allowance
Calcium	18.7% 187mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	242% 2.2mg	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	82.4% 6.6mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	193% 4.43mg	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	0.85% 5.95mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	97% 1459mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.52% 167g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Jumbo Olives versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Jumbo Olives vs Roasted Almonds:

• 7 oz of Dry Roasted Almonds contain 25.7 times more Vitamin B1, more Vitamin B2, 165.3 times more Vitamin B3, 21.4 times more Vitamin B5, 11.3 times more Vitamin B6, more Vitamin B9 and 14.5 times more Vitamin E than Canned Ripe Jumbo Olives.
• 7 ounces of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Canned Ripe Jumbo Olives as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Jumbo Olives vs Roasted Almonds:

• 7 ounces of Canned Jumbo Olives have 245 times more Sodium and 35 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.9 times more Calcium, 4.9 times more Copper, 69.8 times more Magnesium, 111.6 times more Manganese, 157 times more Phosphorus, 79.2 times more Potassium, 2.2 times more Selenium and 15 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Roasted Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Jumbo Olives have 4.1 times more Omega 3 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 7.4 times more Energy, 7.6 times more Fat, 4.5 times more Saturated Fat, 23.8 times more Omega 6, 3.7 times more Carbohydrate, more Sugars, 4.4 times more Fiber and 21.6 times more Protein than Canned Ripe Jumbo Olives.
• 7 ounces of Canned Jumbo Olives provide inadequate amounts of Protein
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3