Comparing Nutrients in 100 grams Canned Jumbo Olives VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Jumbo Olives	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.8% 81kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.87g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.56% 0.041g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.6g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0% 0g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.73% 0.97g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.25% 0.003mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.14% 0.022mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	1.3% 0.017mg	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	1.25% 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	1.67% 1.5mg	8.78% 7.9mg	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	11% 1.65mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.4% 94mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	12.4% 0.11mg	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	41.5% 3.32mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	0.87% 0.02mg	2.57% 0.059mg	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	0.43% 3mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	0.26% 9mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Canned Jumbo Olives versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Jumbo Olives vs Stewed Canned Tomatoes:

• 100 grams of Canned Jumbo Olives have 2 times more Vitamin E than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 15.3 times more Vitamin B1, more Vitamin B2, 32.5 times more Vitamin B3, 7.6 times more Vitamin B5, 5.3 times more Vitamin C and 1.7 times more Vitamin K than Canned Ripe Jumbo Olives.
• 100 grams of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin C and Vitamin K
• Both Canned Ripe Jumbo Olives as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Jumbo Olives vs Stewed Canned Tomatoes:

• 100 grams of Canned Jumbo Olives have 2.8 times more Calcium, 2 times more Copper, 2.5 times more Iron, 3.3 times more Sodium and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 3 times more Magnesium, 3 times more Manganese, 6.7 times more Phosphorus and 23 times more Potassium than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Stewed Canned Tomatoes contain similar levels of Water per 100 grams.
• 100 grams of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Canned Ripe Jumbo Olives as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Jumbo Olives have 3.1 times more Energy, 36.2 times more Fat, 35 times more Saturated Fat, 13.7 times more Omega 3, 7.4 times more Omega 6 and 2.5 times more Fiber than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain more Sugars than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Canned Ripe Jumbo Olives as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Protein in 100 grams.