Comparing Nutrients in 7 ounces Valencia Oranges VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Valencia Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	5.64% 1.8g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	8.56% 11g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	13% 4.96g	13% 4.96g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.44% 1.92g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	0.5% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	0.27% 0.044mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	1.83% 0.024mg	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	19.3% 77.4μg	0% 0μg	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	107% 96mg	3.3% 2.98mg	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	NA	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	50% 0.45mg	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	2.23% 0.18mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	1.73% 0.04mg	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	4.8% 33.7mg	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	97% 1459mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.52% 167g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 29 times more Vitamin B1, more Vitamin B2, 12.5 times more Vitamin B3, 16.7 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin B9 and 32.3 times more Vitamin C than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.4 times more Vitamin A than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Valencia Oranges have 2.5 times more Magnesium, 5.7 times more Phosphorus and 19.9 times more Potassium than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.4 times more Calcium, 6.1 times more Copper, 36.9 times more Iron, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Ripe Jumbo Olives have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 2.1 times more Carbohydrate than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.7 times more Energy, 22.9 times more Fat, 26 times more Saturated Fat, 2.6 times more Omega 3 and 12.4 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Ripe Jumbo Olives have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Valencia Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.