Comparing Nutrients in 300 calories OheloberriesVS Canned Small Ripe Olives

Weight per 300 calories

Oheloberries

1071g

Canned Small Ripe Olives

259g

Canned Small Ripe Olives have 4.1 times more energy per unit of mass than Raw Oheloberries, which is average in comparison to other foods. Oheloberries having very low energy density.

Which food has more nutrients per 300 calories - Oheloberries or Canned Small Ripe Olives?

Macros Ratio

Protein Fat Carbs

Oheloberries

89%

Canned Small Ripe Olives

78%

19%

300 kcal ▼

Macro Nutrients

Oheloberriesvs Canned Small Ripe Olives

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.43%2.36g

Fat

29%28g

2.36 gvs28 g

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

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Saturated Fat

18.4%5.9g

NA gvs5.9 g

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

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Omega 3

0%0g

NA gvs0 g

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

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Omega 6

9.57%1.63g

NA gvs1.63 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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56.4%73.3g

Carbohydrate

12%15.6g

73.3 gvs15.6 g

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

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Sugars

0%0g

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

NA gvs0 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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Fiber

11%4.14g

NA gvs4.14 g

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

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7.27%4.07g

Protein

3.88%2.17g

4.07 gvs2.17 g

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

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Vitamins

Oheloberriesvs Canned Small Ripe Olives

50%450μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

450 μgvs44 μg

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

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15%0.18mg

Vitamin B1

0.65%0.008mg

Thiamine

0.18 mgvs0.008 mg

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

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29.7%0.39mg

Vitamin B2

0%0mg

Riboflavin

0.39 mgvs0 mg

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

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18%2.9mg

Vitamin B3

0.6%0.096mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs0.096 mg

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

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Vitamin B5

0.78%0.039mg

Pantothenic acid

NA mgvs0.039 mg

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

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Vitamin B6

1.8%0.023mg

Pyridoxine

NA mgvs0.023 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

0%0μg

Folates and Folic Acid

NA μgvs0 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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71.4%64.3mg

Vitamin C

2.6%2.33mg

Ascorbic acid

64.3 mgvs2.33 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

28.4%4.27mg

Tocopherols and Tocotrienols

NA mgvs4.27 mg

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

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Vitamin K

3%3.62μg

Phytomenadione or phylloquinone

NA μgvs3.62 μg

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

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Minerals

Oheloberriesvs Canned Small Ripe Olives

7.5%75mg

Calcium

22.8%228mg

75 mgvs228 mg

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

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Copper

72%0.65mg

NA mgvs0.65 mg

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

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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 .

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12%0.96mg

Iron

203%16.2mg

0.96 mgvs16.2 mg

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

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15.3%64.3mg

Magnesium

2.46%10.3mg

64.3 mgvs10.3 mg

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

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Manganese

2.25%0.052mg

NA mgvs0.052 mg

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

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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 .

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15.3%107mg

Phosphorus

1.1%7.76mg

107 mgvs7.76 mg

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

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12%407mg

Potassium

0.61%20.7mg

407 mgvs20.7 mg

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

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Selenium

4.23%2.33μg

NA μgvs2.33 μg

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

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0.71%10.7mg

Sodium

127%1901mg

10.7 mgvs1901 mg

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

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Zinc

5.17%0.57mg

NA mgvs0.57 mg

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

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26.7%989g

Water

5.6%207g

989 gvs207 g

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

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Lets compare vitamin content per 300 calories of Oheloberries vs Canned Small Ripe Olives:

Raw Oheloberries have 10.2 times more Vitamin A, 23.5 times more Vitamin B1, more Vitamin B2, 30.2 times more Vitamin B3 and 27.6 times more Vitamin C than Canned Small Ripe Olives.
Both Raw Oheloberries as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oheloberries vs Canned Small Ripe Olives:

Raw Oheloberries have 6.2 times more Magnesium, 13.8 times more Phosphorus, 19.7 times more Potassium and 4.8 times more Water than Canned Small Ripe Olives.
While Canned Small Ripe Olives contain 3 times more Calcium, 16.8 times more Iron and 177.4 times more Sodium than Raw Oheloberries.

Comparison of macro-nutrients per 300 calories:

Raw Oheloberries have 4.7 times more Carbohydrate and 1.9 times more Protein than Canned Small Ripe Olives.
While Canned Small Ripe Olives contain 12 times more Fat than Raw Oheloberries.
Both Raw Oheloberries and Canned Small Ripe Olives have similar amounts of Energy per 300 kcal.
Both Raw Oheloberries as well as Canned Small Ripe Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OheloberriesVS Canned Jumbo OlivesCanned Small Ripe OlivesVS Canned Jumbo Olives

Compare Foods

Comparing Nutrients in 300 calories OheloberriesVS Canned Small Ripe Olives

Weight per 300 calories

Which food has more nutrients per 300 calories - Oheloberries or Canned Small Ripe Olives?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: