Comparing Nutrients in 7 ounces Canned Small Ripe Olives VS Nectarines

Macros Ratio

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

Macro Nutrients

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Energy	7.94% 230kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.6g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	14% 4.52g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	16% 21g	130g per day for Men 19-50 years
Sugars	0% 0g	21.6% 15.7g	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	3.75% 2.7g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 9.66g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Nectarines	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	0.5% 0.006mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	3.8% 0.05mg	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	2.5% 9.92μg	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	2% 1.8mg	12% 10.7mg	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	10% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Calcium	17.5% 175mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	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	156% 12.5mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	4.66% 0.11mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	11.7% 399mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	97% 1459mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Nectarines per 7 oz

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

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

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

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

• 7 ounces of Canned Small Ripe Olives have 14.7 times more Calcium, 2.9 times more Copper, 22.4 times more Iron, more Sodium and 1.3 times more Zinc than Nectarines.
• While 7 oz of Raw Nectarines contain 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.
• Both Canned Small Ripe Olives and Nectarines contain similar levels of Water per seven ounces.
• 7 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• 7 ounces of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Canned Small Ripe Olives as well as Raw Nectarines lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Small Ripe Olives have 2.6 times more Energy, 34.1 times more Fat, 91.2 times more Saturated Fat and 5.7 times more Omega 6 than Nectarines.
• While 7 oz of Raw Nectarines contain 1.7 times more Carbohydrate and more Sugars than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Nectarines offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Nectarines provide inadequate amounts of Energy and Omega 6
• Both Canned Small Ripe Olives as well as Raw Nectarines provide inadequate amounts of Omega 3 and Protein in seven ounces.