Comparing Nutrients in 100 grams Boiled Carrots VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Boiled Carrots	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	1.2% 35kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	7.1% 6.87g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	4.3% 5.6g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	1.73% 0.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	95% 852μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	0.14% 0.022mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	0.92% 0.012mg	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	3.5% 14μg	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	4% 3.6mg	1.67% 1.5mg	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	6.87% 1.03mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	3% 30mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	0.87% 0.02mg	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	4.3% 30mg	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	0.26% 9mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.28% 84.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Canned Jumbo Olives:

• Boiled and Drained Carrots have 50.1 times more Vitamin A, 22 times more Vitamin B1, more Vitamin B2, 29.3 times more Vitamin B3, 15.5 times more Vitamin B5, 12.8 times more Vitamin B6, more Vitamin B9, 2.4 times more Vitamin C and 9.8 times more Vitamin K than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.6 times more Vitamin E than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Canned Jumbo Olives:

• Boiled and Drained Carrots have 2.5 times more Magnesium, 7.8 times more Manganese, 10 times more Phosphorus and 26.1 times more Potassium than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 3.1 times more Calcium, 13.3 times more Copper, 9.8 times more Iron, 1.3 times more Selenium and 12.7 times more Sodium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Ripe Jumbo Olives have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.5 times more Carbohydrate and more Sugars than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.3 times more Energy, 38.2 times more Fat, 30.3 times more Saturated Fat, 41 times more Omega 3, 6.3 times more Omega 6 and 1.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Canned Ripe Jumbo Olives have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Carrots as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.