Comparing Nutrients in 100 grams Canned Small Ripe Olives VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Almond paste	8%	52%	40%

Macro Nutrients

	Canned Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Energy	4% 116kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	7.12% 2.28g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	32.8% 5.58g	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	36.8% 48g	130g per day for Men 19-50 years
Sugars	0% 0g	50% 36.3g	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	4.2% 1.6g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.25% 0.003mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	2.77% 0.036mg	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	18.3% 73μg	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	0.11% 0.1mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Almond paste	Recommended Dietary Allowance
Calcium	8.8% 88mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	50.4% 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	78.5% 6.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	0.87% 0.02mg	37.2% 0.86mg	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	37% 258mg	700mg per day for Men 19-50 years
Potassium	0.24% 8mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	2.16% 80g	0.38% 14g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have more Vitamin A, 9 times more Vitamin C and more Vitamin K than Almond paste.
• While Almond paste contains 27.3 times more Vitamin B1, more Vitamin B2, 38.4 times more Vitamin B3, 7.5 times more Vitamin B5, 4 times more Vitamin B6, more Vitamin B9 and 8.2 times more Vitamin E than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Small Ripe Olives have 3.9 times more Iron, 81.7 times more Sodium and 5.7 times more Water than Almond paste.
• While Almond paste contains 2 times more Calcium, 1.8 times more Copper, 32.5 times more Magnesium, 42.8 times more Manganese, 86 times more Phosphorus, 39.3 times more Potassium, 4.7 times more Selenium and 6.7 times more Zinc than Canned Small Ripe Olives.

Comparison of macro-nutrients per 100 grams:

• Almond paste contains 3.9 times more Energy, 2.5 times more Fat, more Omega 3, 8.9 times more Omega 6, 7.9 times more Carbohydrate, more Sugars, 3 times more Fiber and 10.7 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Almond paste have similar amounts of Saturated Fat per 100 g.
• Both Canned Small Ripe Olives as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.