Comparing Nutrients in 300 calories Canned Jumbo OlivesVS Sunflower Seeds

Weight per 300 calories

Canned Jumbo Olives

370g

Sunflower Seeds

51.4g

Dried Sunflower Seed Kernels have 7.2 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 Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Canned Jumbo Olives

70%

26%

Sunflower Seeds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Canned Jumbo Olivesvs Sunflower Seeds

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

27.3%26.4g

25.4 gvs26.4 g

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

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10.5%3.37g

Saturated Fat

7.15%2.3g

3.37 gvs2.3 g

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

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9.5%0.15g

Omega 3

1.93%0.031g

0.15 gvs0.031 g

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

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12%2g

Omega 6

69.7%12g

2 gvs12 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

7.9%10.3g

20.8 gvs10.3 g

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

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0%0g

Sugars

1.86%1.35g

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

0 gvs1.35 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

%1.3g

NA gvs1.3 g

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

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24.4%9.26g

Fiber

11.6%4.4g

9.26 gvs4.4 g

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

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6.4%3.6g

Protein

19%10.7g

3.6 gvs10.7 g

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

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Vitamins

Canned Jumbo Olivesvs Sunflower Seeds

7%63μg

Vitamin A

0.17%1.54μg

RAE, retinol activity equivalents

63 μgvs1.54 μg

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

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0.93%0.011mg

Vitamin B1

63.4%0.76mg

Thiamine

0.011 mgvs0.76 mg

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

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0%0mg

Vitamin B2

14%0.18mg

Riboflavin

0 mgvs0.18 mg

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

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0.51%0.081mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

0.081 mgvs4.3 mg

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

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1.1%0.056mg

Vitamin B5

11.6%0.58mg

Pantothenic acid

0.056 mgvs0.58 mg

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

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3.4%0.044mg

Vitamin B6

53%0.69mg

Pyridoxine

0.044 mgvs0.69 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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0%0μg

Vitamin B9

29%117μg

Folates and Folic Acid

0 μgvs117 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

0.8%0.72mg

Ascorbic acid

5.56 mgvs0.72 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

120%18mg

Tocopherols and Tocotrienols

6.1 mgvs18 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 Sunflower Seeds

35%348mg

Calcium

4%40mg

348 mgvs40 mg

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

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93%0.84mg

Copper

103%0.92mg

0.84 mgvs0.92 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

33.7%2.7mg

12.3 mgvs2.7 mg

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

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3.53%15mg

Magnesium

39.8%167mg

15 mgvs167 mg

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

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3.22%0.074mg

Manganese

43.6%1mg

0.074 mgvs1 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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1.6%11mg

Phosphorus

48.4%339mg

11 mgvs339 mg

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

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0.98%33.3mg

Potassium

9.75%331mg

33.3 mgvs331 mg

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

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6.06%3.33μg

Selenium

49.5%27.2μg

3.33 μgvs27.2 μg

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

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181%2722mg

Sodium

0.31%4.62mg

2722 mgvs4.62 mg

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

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7.4%0.81mg

Zinc

23.3%2.57mg

0.81 mgvs2.57 mg

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

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8.44%312g

Water

0.066%2.43g

312 gvs2.43 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 Sunflower Seeds:

Canned Ripe Jumbo Olives have 40.9 times more Vitamin A, 7.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 68.4 times more Vitamin B1, more Vitamin B2, 52.5 times more Vitamin B3, 10.4 times more Vitamin B5, 15.5 times more Vitamin B6, more Vitamin B9 and 3 times more Vitamin E than Canned Ripe Jumbo Olives.
Both Canned Ripe Jumbo Olives as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Jumbo Olives vs Sunflower Seeds:

Canned Ripe Jumbo Olives have 8.7 times more Calcium, 4.6 times more Iron, 588.8 times more Sodium and 128.6 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 11.3 times more Magnesium, 13.5 times more Manganese, 30.5 times more Phosphorus, 9.9 times more Potassium, 8.2 times more Selenium and 3.2 times more Zinc than Canned Ripe Jumbo Olives.
Both Canned Ripe Jumbo Olives and Dried Sunflower Seed Kernels have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Canned Ripe Jumbo Olives have 1.5 times more Saturated Fat, 4.9 times more Omega 3, 2 times more Carbohydrate and 2.1 times more Fiber than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 5.9 times more Omega 6 and 3 times more Protein than Canned Ripe Jumbo Olives.
Both Canned Ripe Jumbo Olives and Dried Sunflower Seed Kernels have similar amounts of Energy and Fat per 300 kcal.
Both Canned Ripe Jumbo Olives as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Canned Jumbo OlivesVS Pickled Green OlivesSunflower SeedsVS Pickled Green OlivesCanned Jumbo OlivesVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 300 calories Canned Jumbo OlivesVS Sunflower Seeds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: