Comparing Nutrients in 100 grams Navel Oranges VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Navel Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	1.7% 49kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	7.1% 6.87g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	4.3% 5.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.73% 0.97g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	0.25% 0.003mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	0.14% 0.022mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	0.92% 0.012mg	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	8.5% 34μg	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	65.7% 59mg	1.67% 1.5mg	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	1% 0.15mg	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

	Navel Oranges	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	4.3% 43mg	9.4% 94mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	25% 0.23mg	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	1.63% 0.13mg	41.5% 3.32mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	0.95% 4mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	0.43% 3mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	0.26% 9mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	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	2.32% 86g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Jumbo Olives per 100 g

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

Lets compare vitamin content per 100 grams of Navel Oranges vs Canned Jumbo Olives:

• 100 grams of Navel Oranges have 22.7 times more Vitamin B1, more Vitamin B2, 19.3 times more Vitamin B3, 17.4 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin B9 and 39.4 times more Vitamin C than Canned Jumbo Olives.
• While 100 g of Canned Ripe Jumbo Olives contain 11 times more Vitamin E than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E
• 100 grams of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Canned Jumbo Olives:

• 100 grams of Navel Oranges have 2.8 times more Magnesium, 7.7 times more Phosphorus and 18.4 times more Potassium than Canned Jumbo Olives.
• While 100 g of Canned Ripe Jumbo Olives contain 2.2 times more Calcium, 5.8 times more Copper, 25.5 times more Iron, 735 times more Sodium and 2.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Jumbo Olives contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron and Zinc
• 100 grams of Canned Jumbo Olives lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Canned Ripe Jumbo Olives lack sufficient amounts of Manganese and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 2.2 times more Carbohydrate and more Sugars than Canned Jumbo Olives.
• While 100 g of Canned Ripe Jumbo Olives contain 1.7 times more Energy, 45.8 times more Fat, 53.5 times more Saturated Fat, 4.6 times more Omega 3 and 23.7 times more Omega 6 than Raw Navel Oranges.
• Both Navel Oranges and Canned Jumbo Olives offer comparable quantities of Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Raw Navel Oranges as well as Canned Ripe Jumbo Olives provide inadequate amounts of Protein in 100 grams.