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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Florida Oranges	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	1.6% 46kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	7.12% 2.28g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	3.7% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	4.65% 6.04g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	0% 0g	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	6.3% 2.4g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	0.69% 0.009mg	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	4.25% 17μg	0% 0μg	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	50% 45mg	1% 0.9mg	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	1.2% 0.18mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	4.3% 43mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	28% 0.25mg	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	1.13% 0.09mg	78.5% 6.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	0.87% 0.02mg	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	1.7% 12mg	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	0.24% 8mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49% 735mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.16% 80g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Small Ripe Olives per 100 g

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

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

• 100 grams of Florida Oranges have 33.3 times more Vitamin B1, more Vitamin B2, 10.8 times more Vitamin B3, 16.7 times more Vitamin B5, 5.7 times more Vitamin B6, more Vitamin B9 and 50 times more Vitamin C than Canned Small Ripe Olives.
• While 100 g of Canned Small Ripe Olives contain 9.2 times more Vitamin E than Raw Florida Oranges.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E
• 100 grams of Canned Small Ripe Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Florida Oranges as well as Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Florida Oranges have 2.5 times more Magnesium and 21.1 times more Potassium than Canned Small Ripe Olives.
• While 100 g of Canned Small Ripe Olives contain 2 times more Calcium, 6.4 times more Copper, 69.8 times more Iron, more Sodium and 2.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Small Ripe Olives contain similar levels of Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron and Zinc
• 100 grams of Canned Small Ripe Olives lack sufficient amounts of Magnesium and Potassium
• Both Raw Florida Oranges as well as Canned Small Ripe Olives lack sufficient amounts of Manganese, Phosphorus and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.9 times more Carbohydrate, more Sugars and 1.5 times more Fiber than Canned Small Ripe Olives.
• While 100 g of Canned Small Ripe Olives contain 2.5 times more Energy, 51.9 times more Fat, 91.2 times more Saturated Fat and 20.3 times more Omega 6 than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy and Omega 6
• Both Raw Florida Oranges as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein in 100 grams.