Comparing Nutrients in 500 calories Canned Jumbo OlivesVS Baked White Potatoes

Weight per 500 calories

Canned Jumbo Olives

617g

Baked White Potatoes

544g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Canned Jumbo Olives or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Canned Jumbo Olives

70%

26%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Canned Jumbo Olivesvs Baked White Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Fruits rich in Energy

43.7%42.4g

Fat

0.84%0.82g

42.4 gvs0.82 g

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

Find Fruits rich in Fat

17.5%5.6g

Saturated Fat

0.68%0.22g

5.6 gvs0.22 g

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

Find Fruits rich in Saturated Fat

16%0.25g

Omega 3

5.1%0.082g

0.25 gvs0.082 g

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

Find Fruits rich in Omega 3

19.8%3.36g

Omega 6

1.57%0.27g

3.36 gvs0.27 g

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

Find Fruits 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 Fruits rich in Cholesterol

26.6%34.6g

Carbohydrate

88%115g

34.6 gvs115 g

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

Find Fruits rich in Carbohydrate

0%0g

Sugars

11.5%8.3g

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

0 gvs8.3 g

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

Find Fruits rich in Sugars

Fructose

2.7%1.96g

≤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 gvs1.96 g

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

Find Fruits rich in Fructose

Glucose

%3.42g

NA gvs3.42 g

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

Find Fruits rich in Glucose

Sucrose

%2.17g

NA gvs2.17 g

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

Find Fruits rich in Sucrose

40.6%15.4g

Fiber

30%11.4g

15.4 gvs11.4 g

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

Find Fruits rich in Fiber

10.7%6g

Protein

20.4%11.4g

6 gvs11.4 g

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

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Canned Jumbo Olivesvs Baked White Potatoes

11.7%105μg

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

105 μgvs5.43 μg

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

Find Fruits rich in Vitamin A Buy Preformed Vegan Vitamin A

1.54%0.019mg

Vitamin B1

21.7%0.26mg

Thiamine

0.019 mgvs0.26 mg

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

Find Fruits rich in Vitamin B1 Buy Vegan Vitamin B1

0%0mg

Vitamin B2

18%0.23mg

Riboflavin

0 mgvs0.23 mg

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

Find Fruits rich in Vitamin B2 Buy Vegan Vitamin B2

0.85%0.14mg

Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

0.14 mgvs8.3 mg

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

Find Fruits rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

1.85%0.093mg

Vitamin B5

41.6%2.1mg

Pantothenic acid

0.093 mgvs2.1 mg

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

Find Fruits rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.7%0.074mg

Vitamin B6

88.2%1.15mg

Pyridoxine

0.074 mgvs1.15 mg

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

Find Fruits rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Fruits rich in Vitamin B7

0%0μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

0 μgvs207 μg

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

Find Fruits 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 Fruits rich in Vitamin B12 Buy Vegan Vitamin B12

10.3%9.26mg

Vitamin C

76%68.5mg

Ascorbic acid

9.26 mgvs68.5 mg

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

Find Fruits 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 Fruits rich in Vitamin D Buy Vegan Vitamin D

68%10mg

Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

10 mgvs0.22 mg

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

Find Fruits rich in Vitamin E

7.2%8.64μg

Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

8.64 μgvs14.7 μg

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

Find Fruits rich in Vitamin K

Minerals

Canned Jumbo Olivesvs Baked White Potatoes

58%580mg

Calcium

5.43%54.3mg

580 mgvs54.3 mg

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

Find Fruits rich in Calcium

155%1.4mg

Copper

76.7%0.69mg

1.4 mgvs0.69 mg

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

Find Fruits 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 Fruits rich in Fluoride

256%20.5mg

Iron

43.5%3.48mg

20.5 mgvs3.48 mg

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

Find Fruits rich in Iron

5.88%24.7mg

Magnesium

35%147mg

24.7 mgvs147 mg

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

Find Fruits rich in Magnesium

5.37%0.12mg

Manganese

44.7%1.03mg

0.12 mgvs1.03 mg

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

Find Fruits 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 Fruits rich in Molybdenum

2.65%18.5mg

Phosphorus

58.2%408mg

18.5 mgvs408 mg

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

Find Fruits rich in Phosphorus

1.63%55.6mg

Potassium

87%2957mg

55.6 mgvs2957 mg

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

Find Fruits rich in Potassium

10%5.56μg

Selenium

4.94%2.7μg

5.56 μgvs2.7 μg

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

Find Fruits rich in Selenium

302%4537mg

Sodium

2.54%38mg

4537 mgvs38 mg

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

Find Fruits rich in Sodium

12.3%1.36mg

Zinc

17.3%1.9mg

1.36 mgvs1.9 mg

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

Find Fruits rich in Zinc

14%521g

Water

11%410g

521 gvs410 g

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

Find Fruits rich in Water

Lets compare vitamin content per 500 calories of Canned Jumbo Olives vs Baked White Potatoes:

Canned Ripe Jumbo Olives have 19.3 times more Vitamin A and 46.9 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 14.1 times more Vitamin B1, more Vitamin B2, 61.2 times more Vitamin B3, 22.5 times more Vitamin B5, 15.5 times more Vitamin B6, more Vitamin B9, 7.4 times more Vitamin C and 1.7 times more Vitamin K than Canned Ripe Jumbo Olives.
Both Canned Ripe Jumbo Olives as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Jumbo Olives vs Baked White Potatoes:

Canned Ripe Jumbo Olives have 10.7 times more Calcium, 2 times more Copper, 5.9 times more Iron, 2 times more Selenium, 119.3 times more Sodium and 1.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5.9 times more Magnesium, 8.3 times more Manganese, 22 times more Phosphorus, 53.2 times more Potassium and 1.4 times more Zinc than Canned Ripe Jumbo Olives.

Comparison of macro-nutrients per 500 calories:

Canned Ripe Jumbo Olives have 52 times more Fat, 25.8 times more Saturated Fat, 3.1 times more Omega 3, 12.6 times more Omega 6 and 1.4 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.3 times more Carbohydrate, more Sugars and 1.9 times more Protein than Canned Ripe Jumbo Olives.
Both Canned Ripe Jumbo Olives and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Canned Ripe Jumbo Olives as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Jumbo OlivesVS Pickled Green OlivesBaked White PotatoesVS Pickled Green OlivesCanned Jumbo OlivesVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Canned Jumbo OlivesVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Canned Jumbo Olives or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: