Comparing Nutrients in 300 calories Blanched AlmondsVS Canned Jumbo Olives

Weight per 300 calories

Blanched Almonds

50.8g

Canned Jumbo Olives

370g

Blanched Almonds have 7.3 times more energy per 100g than Canned Jumbo Olives. It has very high energy density when compared to other foods. Canned Ripe Jumbo Olives having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Canned Jumbo Olives?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Canned Jumbo Olives

70%

26%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Canned Jumbo Olives

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

27.5%26.7g

Fat

26.2%25.4g

26.7 gvs25.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

6.3%2g

Saturated Fat

10.5%3.37g

2 gvs3.37 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

0.13%0.002g

Omega 3

9.5%0.15g

0.002 gvs0.15 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

37%6.3g

Omega 6

12%2g

6.3 gvs2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

7.3%9.5g

Carbohydrate

16%20.8g

9.5 gvs20.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

3.25%2.35g

Sugars

0%0g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.35 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.015g

Glucose

0.015 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%2.27g

Sucrose

2.27 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

13.2%5.03g

Fiber

24.4%9.26g

5.03 gvs9.26 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

19.4%11g

Protein

6.4%3.6g

11 gvs3.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Blanched Almondsvs Canned Jumbo Olives

0%0μg

Vitamin A

7%63μg

RAE, retinol activity equivalents

0 μgvs63 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

8.1%0.097mg

Vitamin B1

0.93%0.011mg

Thiamine

0.097 mgvs0.011 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

28%0.36mg

Vitamin B2

0%0mg

Riboflavin

0.36 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

11%1.78mg

Vitamin B3

0.51%0.081mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs0.081 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.2%0.16mg

Vitamin B5

1.1%0.056mg

Pantothenic acid

0.16 mgvs0.056 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

4.5%0.058mg

Vitamin B6

3.4%0.044mg

Pyridoxine

0.058 mgvs0.044 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

6.23%25μg

Vitamin B9

0%0μg

Folates and Folic Acid

25 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

6.17%5.56mg

Ascorbic acid

0 mgvs5.56 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

80.5%12mg

Vitamin E

40.7%6.1mg

Tocopherols and Tocotrienols

12 mgvs6.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

4.32%5.2μg

Phytomenadione or phylloquinone

0 μgvs5.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Blanched Almondsvs Canned Jumbo Olives

12%120mg

Calcium

35%348mg

120 mgvs348 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

58%0.52mg

Copper

93%0.84mg

0.52 mgvs0.84 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride

21%1.67mg

Iron

154%12.3mg

1.67 mgvs12.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

32.4%136mg

Magnesium

3.53%15mg

136 mgvs15 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

40.6%0.93mg

Manganese

3.22%0.074mg

0.93 mgvs0.074 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

35%245mg

Phosphorus

1.6%11mg

245 mgvs11 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

9.86%335mg

Potassium

0.98%33.3mg

335 mgvs33.3 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

2.96%1.63μg

Selenium

6.06%3.33μg

1.63 μgvs3.33 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.64%9.66mg

Sodium

181%2722mg

9.66 mgvs2722 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

13.7%1.5mg

Zinc

7.4%0.81mg

1.5 mgvs0.81 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.062%2.3g

Water

8.44%312g

2.3 gvs312 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Blanched Almonds vs Canned Jumbo Olives:

Blanched Almonds have 8.7 times more Vitamin B1, more Vitamin B2, 21.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.3 times more Vitamin B6, more Vitamin B9 and 2 times more Vitamin E than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Canned Jumbo Olives:

Blanched Almonds have 9.2 times more Magnesium, 12.6 times more Manganese, 22 times more Phosphorus, 10.1 times more Potassium and 1.9 times more Zinc than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 2.9 times more Calcium, 1.6 times more Copper, 7.4 times more Iron, 2 times more Selenium, 281.8 times more Sodium and 136.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 3.1 times more Omega 6, more Sugars and 3 times more Protein than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 1.7 times more Saturated Fat, 74.7 times more Omega 3, 2.2 times more Carbohydrate and 1.8 times more Fiber than Blanched Almonds.
Both Blanched Almonds and Canned Ripe Jumbo Olives have similar amounts of Energy and Fat per 300 kcal.
Both Blanched Almonds as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsCanned Jumbo OlivesVS Roasted AlmondsBlanched AlmondsVS Pickled Green OlivesCanned Jumbo OlivesVS Pickled Green Olives

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Canned Jumbo Olives

Weight per 300 calories

Which food has more nutrients per 300 calories - Blanched Almonds or Canned Jumbo Olives?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: