Comparing Nutrients in 500 calories Canned Jumbo OlivesVS Blanched Almonds

Weight per 500 calories

Canned Jumbo Olives

617g

Blanched Almonds

84.7g

Blanched Almonds have 7.3 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 500 calories - Canned Jumbo Olives or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Canned Jumbo Olives

70%

26%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Canned Jumbo Olivesvs Blanched Almonds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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43.7%42.4g

Fat

46%44.5g

42.4 gvs44.5 g

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

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17.5%5.6g

Saturated Fat

10.5%3.35g

5.6 gvs3.35 g

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

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16%0.25g

Omega 3

0.21%0.003g

0.25 gvs0.003 g

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

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19.8%3.36g

Omega 6

61.6%10.5g

3.36 gvs10.5 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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26.6%34.6g

Carbohydrate

12%16g

34.6 gvs16 g

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

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0%0g

Sugars

5.4%3.92g

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

0 gvs3.92 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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40.6%15.4g

Fiber

22%8.4g

15.4 gvs8.4 g

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

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10.7%6g

Protein

32.4%18g

6 gvs18 g

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

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Vitamins

Canned Jumbo Olivesvs Blanched Almonds

11.7%105μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

105 μgvs0 μg

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

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1.54%0.019mg

Vitamin B1

13.5%0.16mg

Thiamine

0.019 mgvs0.16 mg

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

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0%0mg

Vitamin B2

46.3%0.6mg

Riboflavin

0 mgvs0.6 mg

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

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0.85%0.14mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

0.14 mgvs2.97 mg

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

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1.85%0.093mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

0.093 mgvs0.27 mg

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

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5.7%0.074mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.074 mgvs0.097 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

10.4%41.5μg

Folates and Folic Acid

0 μgvs41.5 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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10.3%9.26mg

Vitamin C

0%0mg

Ascorbic acid

9.26 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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68%10mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

10 mgvs20 mg

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

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7.2%8.64μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

8.64 μgvs0 μg

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

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Minerals

Canned Jumbo Olivesvs Blanched Almonds

58%580mg

Calcium

20%200mg

580 mgvs200 mg

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

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155%1.4mg

Copper

97%0.87mg

1.4 mgvs0.87 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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256%20.5mg

Iron

34.7%2.78mg

20.5 mgvs2.78 mg

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

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5.88%24.7mg

Magnesium

54%227mg

24.7 mgvs227 mg

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

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5.37%0.12mg

Manganese

67.6%1.56mg

0.12 mgvs1.56 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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2.65%18.5mg

Phosphorus

58.2%408mg

18.5 mgvs408 mg

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

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1.63%55.6mg

Potassium

16.4%558mg

55.6 mgvs558 mg

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

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10%5.56μg

Selenium

4.93%2.7μg

5.56 μgvs2.7 μg

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

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302%4537mg

Sodium

1.07%16mg

4537 mgvs16 mg

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

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12.3%1.36mg

Zinc

23%2.5mg

1.36 mgvs2.5 mg

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

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14%521g

Water

0.1%3.82g

521 gvs3.82 g

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

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Lets compare vitamin content per 500 calories of Canned Jumbo Olives vs Blanched Almonds:

Canned Ripe Jumbo Olives have more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 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.
Both Canned Ripe Jumbo Olives as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Jumbo Olives vs Blanched Almonds:

Canned Ripe Jumbo Olives have 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.
While Blanched Almonds contain 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.

Comparison of macro-nutrients per 500 calories:

Canned Ripe Jumbo Olives have 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.
While Blanched Almonds contain 3.1 times more Omega 6, more Sugars and 3 times more Protein than Canned Ripe Jumbo Olives.
Both Canned Ripe Jumbo Olives and Blanched Almonds have similar amounts of Energy and Fat per 500 kcal.
Both Canned Ripe Jumbo Olives as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Jumbo OlivesVS Pickled Green OlivesBlanched AlmondsVS Pickled Green OlivesCanned Jumbo OlivesVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Canned Jumbo OlivesVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Jumbo Olives or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: