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

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Small Ripe Olives	Navel Oranges	Recommended Dietary Allowance
Energy	7.94% 230kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.52g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	0.27% 0.046g	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	19% 25g	130g per day for Men 19-50 years
Sugars	0% 0g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Navel 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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	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 Small Ripe Olives	Navel Oranges	Recommended Dietary Allowance
Calcium	17.5% 175mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	8.6% 0.077mg	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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	9.7% 329mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.6% 171g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have 1.4 times more Vitamin A, 11 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 22.7 times more Vitamin B1, more Vitamin B2, 11.5 times more Vitamin B3, 17.4 times more Vitamin B5, 8.8 times more Vitamin B6, more Vitamin B9 and 65.7 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Small Ripe Olives have 2 times more Calcium, 6.4 times more Copper, 48.3 times more Iron, more Selenium, 735 times more Sodium and 2.8 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.8 times more Magnesium, 1.5 times more Manganese, 7.7 times more Phosphorus and 20.8 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Navel Oranges have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Small Ripe Olives have 2.4 times more Energy, 72.7 times more Fat, 134.1 times more Saturated Fat and 27.3 times more Omega 6 than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Carbohydrate, more Sugars and 1.4 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Navel Oranges have similar amounts of Protein per 7 oz.
• Both Canned Small Ripe Olives as well as Raw Navel Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.