Comparing Nutrients in 300 calories Canned Jumbo OlivesVS Almonds

Weight per 300 calories

Canned Jumbo Olives

370g

Almonds

51.8g

Almonds have 7.1 times more energy per unit of mass than Canned Ripe Jumbo Olives, which is very high in comparison to other foods. Canned Jumbo Olives having average energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Jumbo Olives

70%

26%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Canned Jumbo Olivesvs Almonds

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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26.2%25.4g

Fat

26.7%26g

25.4 gvs26 g

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

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10.5%3.37g

Saturated Fat

6.16%1.97g

3.37 gvs1.97 g

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

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9.5%0.15g

Omega 3

0.097%0.002g

0.15 gvs0.002 g

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

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12%2g

Omega 6

37.6%6.4g

2 gvs6.4 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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16%20.8g

Carbohydrate

8.6%11g

20.8 gvs11 g

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

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0%0g

Sugars

3.1%2.25g

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

0 gvs2.25 g

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

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Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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Glucose

%0.088g

NA gvs0.088 g

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

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Sucrose

%2.05g

NA gvs2.05 g

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

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24.4%9.26g

Fiber

17%6.48g

9.26 gvs6.48 g

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

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6.4%3.6g

Protein

19.6%11g

3.6 gvs11 g

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

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Vitamins

Canned Jumbo Olivesvs Almonds

7%63μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

63 μgvs0 μg

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

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0.93%0.011mg

Vitamin B1

8.85%0.11mg

Thiamine

0.011 mgvs0.11 mg

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

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0%0mg

Vitamin B2

45.4%0.59mg

Riboflavin

0 mgvs0.59 mg

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

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0.51%0.081mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.081 mgvs1.87 mg

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

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1.1%0.056mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.056 mgvs0.24 mg

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

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3.4%0.044mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.044 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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0%0μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

0 μgvs22.8 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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6.17%5.56mg

Vitamin C

0%0mg

Ascorbic acid

5.56 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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40.7%6.1mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

6.1 mgvs13.3 mg

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

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4.32%5.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5.2 μgvs0 μg

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

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Minerals

Canned Jumbo Olivesvs Almonds

35%348mg

Calcium

14%139mg

348 mgvs139 mg

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

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93%0.84mg

Copper

59.4%0.53mg

0.84 mgvs0.53 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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154%12.3mg

Iron

24%1.92mg

12.3 mgvs1.92 mg

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

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3.53%15mg

Magnesium

33.3%140mg

15 mgvs140 mg

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

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3.22%0.074mg

Manganese

49%1.13mg

0.074 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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1.6%11mg

Phosphorus

35.6%249mg

11 mgvs249 mg

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

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0.98%33.3mg

Potassium

11%380mg

33.3 mgvs380 mg

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

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6.06%3.33μg

Selenium

3.86%2.12μg

3.33 μgvs2.12 μg

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

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181%2722mg

Sodium

0.035%0.52mg

2722 mgvs0.52 mg

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

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7.4%0.81mg

Zinc

14.7%1.6mg

0.81 mgvs1.6 mg

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

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8.44%312g

Water

0.062%2.3g

312 gvs2.3 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 Canned Jumbo Olives vs Almonds:

Canned Ripe Jumbo Olives have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 9.6 times more Vitamin B1, more Vitamin B2, 23 times more Vitamin B3, 4.4 times more Vitamin B5, 1.6 times more Vitamin B6, more Vitamin B9 and 2.2 times more Vitamin E than Canned Ripe Jumbo Olives.
Both Canned Ripe Jumbo Olives as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Canned Ripe Jumbo Olives have 2.5 times more Calcium, 1.6 times more Copper, 6.4 times more Iron, 1.6 times more Selenium, 5253.9 times more Sodium and 136.7 times more Water than Almonds.
While Almonds contain 9.4 times more Magnesium, 15.2 times more Manganese, 22.4 times more Phosphorus, 11.4 times more Potassium and 2 times more Zinc than Canned Ripe Jumbo Olives.

Comparison of macro-nutrients per 300 calories:

Canned Ripe Jumbo Olives have 1.7 times more Saturated Fat, 97.7 times more Omega 3, 1.9 times more Carbohydrate and 1.4 times more Fiber than Almonds.
While Almonds contain 3.2 times more Omega 6, more Sugars and 3.1 times more Protein than Canned Ripe Jumbo Olives.
Both Canned Ripe Jumbo Olives and Almonds have similar amounts of Energy and Fat per 300 kcal.
Both Canned Ripe Jumbo Olives as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Jumbo OlivesVS Pickled Green OlivesAlmondsVS Pickled Green OlivesCanned Jumbo OlivesVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Canned Jumbo OlivesVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: