Comparing Nutrients in 100 grams Pickled Green Olives VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Energy	5% 145kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	7.15% 1.2g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.95% 3.84g	9.15% 12g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	8.7% 3.3g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.46% 0.023mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	4.85% 0.063mg	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	0.75% 3μg	9.75% 39μg	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	0% 0mg	54% 48.5mg	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	25.4% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Valencia Oranges	Recommended Dietary Allowance
Calcium	5.2% 52mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	4.1% 0.037mg	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	6.13% 0.49mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	1% 0.023mg	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	0.57% 4mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	1.24% 42mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	NA	55μg per day for Men 19-50 years
Sodium	104% 1556mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.03% 75.3g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pickled Green Olives vs Valencia Oranges:

• Canned Pickled Green Olives have 1.7 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.1 times more Vitamin B1, 5.7 times more Vitamin B2, 10.9 times more Vitamin B5, 2 times more Vitamin B6, 13 times more Vitamin B9 and more Vitamin C than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Vitamin B3 per 100 g.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pickled Green Olives vs Valencia Oranges:

• Canned Pickled Green Olives have 1.3 times more Calcium, 3.2 times more Copper, 5.4 times more Iron and more Sodium than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4.3 times more Phosphorus and 4.3 times more Potassium than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Magnesium and Water per 100 g.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Pickled Green Olives have 3 times more Energy, 51.1 times more Fat, 58 times more Saturated Fat, 5.8 times more Omega 3, 27.6 times more Omega 6 and 1.3 times more Fiber than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Carbohydrate than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Raw Valencia Oranges have similar amounts of Protein per 100 g.
• Both Canned Pickled Green Olives as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.