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Comparing Nutrients in 7 ounces Canned Jumbo OlivesVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Canned Jumbo Olives
4%
70%
26%
Baked White Potatoes
9%
1%
90%
7 oz ▼

Macro Nutrients

5.54%161kcal
Energy
6.3%183kcal
161 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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14%13.6g
Fat
0.31%0.3g
13.6 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.64%1.8g
Saturated Fat
0.25%0.079g
1.8 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.1%0.081g
Omega 3
1.86%0.03g
0.081 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.35%1.08g
Omega 6
0.57%0.097g
1.08 gvs0.097 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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8.56%11g
Carbohydrate
32%42g
11 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.99%0.71g
≤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 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g
Fiber
11%4.17g
4.96 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.44%1.92g
Protein
7.44%4.17g
1.92 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

3.75%33.7μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
33.7 μgvs2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.5%0.006mg
Vitamin B1
7.94%0.095mg
Thiamine
0.006 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
6.56%0.085mg
Riboflavin
0 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.27%0.044mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
0.044 mgvs3.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.6%0.03mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
0.03 mgvs0.76 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.83%0.024mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.024 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
0 μgvs75.4 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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3.3%2.98mg
Vitamin C
27.8%25mg
Ascorbic acid
2.98 mgvs25 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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22%3.27mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
3.27 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.3%2.78μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
2.78 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18.7%187mg
Calcium
2%20mg
187 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50%0.45mg
Copper
28%0.25mg
0.45 mgvs0.25 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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82.4%6.6mg
Iron
16%1.27mg
6.6 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.9%7.94mg
Magnesium
12.8%53.6mg
7.94 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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1.73%0.04mg
Manganese
16.3%0.38mg
0.04 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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0.85%5.95mg
Phosphorus
21.3%149mg
5.95 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.53%18mg
Potassium
31.8%1080mg
18 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.25%1.8μg
Selenium
1.8%0.99μg
1.8 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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97%1459mg
Sodium
0.93%14mg
1459 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.97%0.44mg
Zinc
6.3%0.69mg
0.44 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.52%167g
Water
4.05%150g
167 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Jumbo Olives vs Baked White Potatoes:
Comparing minerals per 7 ounces for Canned Jumbo Olives vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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