Comparing Nutrients in 7 ounces Canned Small Ripe Olives VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Energy	7.94% 230kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	14% 4.52g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	0.51% 0.087g	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	18% 23.6g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Calcium	17.5% 175mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	8.16% 0.073mg	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	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.63% 171g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have 1.4 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 29 times more Vitamin B1, more Vitamin B2, 7.4 times more Vitamin B3, 16.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin B9 and 53.9 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Small Ripe Olives have 2.2 times more Calcium, 6.8 times more Copper, 69.8 times more Iron, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Magnesium, 5.7 times more Phosphorus and 22.4 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Valencia Oranges have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Small Ripe Olives have 2.4 times more Energy, 36.3 times more Fat, 65.1 times more Saturated Fat and 14.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 2 times more Carbohydrate and 1.6 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Valencia Oranges have similar amounts of Protein per 7 oz.
• Both Canned Small Ripe Olives as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.