Comparing Nutrients in 100 grams Canned Small Ripe Olives VS Nectarines

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Nectarines	9%	6%	85%

Macro Nutrients

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Energy	4% 116kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	7.12% 2.28g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.65% 6.04g	8.1% 10.6g	130g per day for Men 19-50 years
Sugars	0% 0g	11% 7.9g	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	1.9% 1.37g	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	% 1.57g	g per day for Men 19-50 years
Sucrose	NA	% 4.87g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.9% 1.06g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.25% 0.003mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	7.03% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	3.7% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	1.92% 0.025mg	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% 0.9mg	6% 5.4mg	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	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	1.83% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Nectarines	Recommended Dietary Allowance
Calcium	8.8% 88mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	9.56% 0.086mg	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	78.5% 6.3mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	0.87% 0.02mg	2.35% 0.054mg	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	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	0.24% 8mg	5.9% 201mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	0% 0mg	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	2.16% 80g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Nectarines per 100 g

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

Lets compare vitamin content per 100 grams of Canned Small Ripe Olives vs Nectarines:

• 100 grams of Canned Small Ripe Olives have 2.1 times more Vitamin E than Nectarines.
• While 100 g of Raw Nectarines contain 11.3 times more Vitamin B1, more Vitamin B2, 30.4 times more Vitamin B3, 12.3 times more Vitamin B5 and 6 times more Vitamin C than Canned Small Ripe Olives.
• 100 grams of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Canned Small Ripe Olives as well as Raw Nectarines have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Small Ripe Olives vs Nectarines:

• 100 grams of Canned Small Ripe Olives have 14.7 times more Calcium, 2.9 times more Copper, 22.4 times more Iron, more Sodium and 1.3 times more Zinc than Nectarines.
• While 100 g of Raw Nectarines contain 2.3 times more Magnesium, 2.7 times more Manganese, 8.7 times more Phosphorus and 25.1 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Nectarines contain similar levels of Water per 100 grams.
• 100 grams of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• 100 grams of Nectarines lack sufficient amounts of Calcium and Zinc
• Both Canned Small Ripe Olives as well as Raw Nectarines lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Small Ripe Olives have 2.6 times more Energy, 34.1 times more Fat, 91.2 times more Saturated Fat and 5.7 times more Omega 6 than Nectarines.
• While 100 g of Raw Nectarines contain 1.7 times more Carbohydrate and more Sugars than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Nectarines offer comparable quantities of Fiber per 100 grams.
• 100 grams of Nectarines provide inadequate amounts of Energy and Omega 6
• Both Canned Small Ripe Olives as well as Raw Nectarines provide inadequate amounts of Omega 3 and Protein in 100 grams.