Comparing Nutrients in 100 grams Canned Small Ripe Olives VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Energy	4% 116kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	7.12% 2.28g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0% 0g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	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	4.65% 6.04g	9.15% 12g	130g per day for Men 19-50 years
Sugars	0% 0g	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	4.2% 1.6g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.25% 0.003mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	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% 0μg	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	1% 0.9mg	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	11% 1.65mg	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

	Canned Small Ripe Olives	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.8% 88mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	78.5% 6.3mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	0.87% 0.02mg	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	0.43% 3mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	0.24% 8mg	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	49% 735mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.33% 86.3g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have 1.4 times more Vitamin A than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 29 times more Vitamin B1, more Vitamin B2, 7.4 times more Vitamin B3, 16.7 times more Vitamin B5, 7 times more Vitamin B6, more Vitamin B9 and 53.9 times more Vitamin C than Canned Small Ripe Olives.
• Both Canned Small Ripe 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 Canned Small Ripe Olives vs Valencia Oranges:

• Canned Small Ripe Olives have 2.2 times more Calcium, 6.8 times more Copper, 69.8 times more Iron, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.5 times more Magnesium, 5.7 times more Phosphorus and 22.4 times more Potassium than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Valencia Oranges have similar amounts of Manganese and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Small Ripe Olives have 2.4 times more Energy, 36.3 times more Fat, 65.1 times more Saturated Fat and 14.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3, 2 times more Carbohydrate and 1.6 times more Fiber than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Raw Valencia Oranges have similar amounts of Protein per 100 g.
• Both Canned Small Ripe Olives as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.