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Comparing Nutrients in 100 grams Canned Small Ripe OlivesVSAlmonds

Macros Ratio

ProteinsFatsCarbs


Canned Small Ripe Olives
3%
78%
19%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

Canned Small Ripe OlivesvsAlmonds
4%
Energy
20%
116 kcalvs579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
11%
Fat
51.5%
11 gvs50 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
1.5%
Protein
37.5%
0.84 gvs21 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
4.65%
Carbohydrate
16.6%
6.04 gvs21.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
0%
Sugars
6%
0 gvs4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
4.2%
Fiber
33%
1.6 gvs12.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
7.13%
Saturated Fat
12%
2.28 gvs3.8 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
0%
0 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
3.7%
Omega 6
70.6%
0.63 gvs12 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
2.16%
Water
0.12%
80 gvs4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Canned Small Ripe OlivesvsAlmonds
1.9%
Vitamin A
0%
17 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
0%
Thiamine
17.5%
0 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
0%
Vitamin B2
87.7%
0 mgvs1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0.25%
Vitamin B3
22.5%
0.04 mgvs3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
0.77%
Vitamin B6
10.8%
0.01 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
1%
Vitamin C
0%
0.9 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
11%
Vitamin E
171%
1.65 mgvs25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
1.17%
Vitamin K
0%
1.4 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
0%
Folate
11%
0 μgvs44 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Canned Small Ripe OlivesvsAlmonds
8.8%
Calcium
27%
88 mgvs269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
27.8%
Copper
114%
0.25 mgvs1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
78.8%
Iron
46%
6.3 mgvs3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
0.95%
Magnesium
64%
4 mgvs270 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
0.87%
Manganese
95%
0.02 mgvs2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
0.43%
Phosphorus
68.7%
3 mgvs481 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
0.24%
Potassium
21.6%
8 mgvs733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.64%
Selenium
7.45%
0.9 μgvs4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
49%
Sodium
0.07%
735 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
2%
Zinc
28%
0.22 mgvs3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Small Ripe Olives vs Almonds:
Almonds contain 90 times more Vitamin B3, 14 times more Vitamin B6 and 15.5 times more Vitamin E than Canned Small Ripe Olives.

Comparing minerals per 100 grams for Canned Small Ripe Olives vs Almonds:
Canned Small Ripe Olives have 1.7 times more Iron and 735 times more Sodium than Almonds. While Almonds contain 3.1 times more Calcium, 4.1 times more Copper, 67.5 times more Magnesium, 109 times more Manganese, 160.3 times more Phosphorus, 91.6 times more Potassium, 4.6 times more Selenium and 14.2 times more Zinc than Canned Small Ripe Olives.

Comparison of macro-nutrients per 100 grams:
Canned Small Ripe Olives have 18.2 times more Water than Almonds. While Almonds contain 5 times more Energy, 4.5 times more Fat, 25 times more Protein, 3.6 times more Carbohydrate, 7.8 times more Fiber, 1.7 times more Saturated Fat and 19 times more Omega 6 than Canned Small Ripe Olives.




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