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

Macros Ratio

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

Macro Nutrients

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Energy	7.94% 230kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.6g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	14% 4.52g	12.6% 4.03g	32g per day for Men 19-50 years
Omega 3	0% 0g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	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	9.22% 12g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	8.36% 3.18g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	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	0.5% 0.006mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	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	0% 0μg	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	2% 1.8mg	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	50.4% 7.56mg	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

	Canned Small Ripe Olives	Pickled Green Olives	Recommended Dietary Allowance
Calcium	17.5% 175mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	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	156% 12.5mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	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	0.85% 5.95mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	2.45% 83.3mg	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	97% 1459mg	206% 3088mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.04% 149g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin C than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 7 times more Vitamin B1, 6.4 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.3 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Vitamin A and Vitamin K per 7 oz.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Small Ripe Olives have 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.
• While Canned Pickled Green Olives contain 2.8 times more Magnesium, 5.3 times more Potassium and 2.1 times more Sodium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Selenium and Water per 7 oz.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Phosphorus in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Small Ripe Olives have 1.6 times more Carbohydrate than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 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.
• Both Canned Small Ripe Olives and Canned Pickled Green Olives have similar amounts of Energy, Saturated Fat and Protein per 7 oz.
• Both Canned Small Ripe Olives as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.