Comparing Nutrients in 100 calories Canned Small Ripe OlivesVS Oranges

Weight per 100 calories

Canned Small Ripe Olives

86.2g

Oranges

213g

Canned Small Ripe Olives have 2.5 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Canned Small Ripe Olives or Oranges?

Macros Ratio

Protein Fat Carbs

Canned Small Ripe Olives

78%

19%

Oranges

91%

100 kcal ▼

Macro Nutrients

Canned Small Ripe Olivesvs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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9.7%9.4g

Fat

0.26%0.26g

9.4 gvs0.26 g

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

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6.14%1.96g

Saturated Fat

0.1%0.032g

1.96 gvs0.032 g

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

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0%0g

Omega 3

0.93%0.015g

0 gvs0.015 g

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

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3.2%0.54g

Omega 6

0.23%0.038g

0.54 gvs0.038 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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4%5.2g

Carbohydrate

19.2%25g

5.2 gvs25 g

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

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0%0g

Sugars

27.4%20g

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

0 gvs20 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

NA gvsNA g

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

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3.63%1.38g

Fiber

13.4%5.1g

1.38 gvs5.1 g

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

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1.3%0.72g

Protein

3.57%2g

0.72 gvs2 g

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

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Vitamins

Canned Small Ripe Olivesvs Oranges

1.63%14.7μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

14.7 μgvs23.4 μg

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

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0.22%0.003mg

Vitamin B1

15.4%0.19mg

Thiamine

0.003 mgvs0.19 mg

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

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0%0mg

Vitamin B2

6.55%0.085mg

Riboflavin

0 mgvs0.085 mg

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

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0.2%0.032mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

0.032 mgvs0.6 mg

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

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0.26%0.013mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.013 mgvs0.53 mg

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

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0.6%0.008mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.008 mgvs0.13 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

16%64μg

Folates and Folic Acid

0 μgvs64 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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0.86%0.78mg

Vitamin C

126%113mg

Ascorbic acid

0.78 mgvs113 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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9.5%1.42mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

1.42 mgvs0.38 mg

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

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1%1.2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1.2 μgvs0 μg

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

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Minerals

Canned Small Ripe Olivesvs Oranges

7.6%76mg

Calcium

8.5%85mg

76 mgvs85 mg

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

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24%0.22mg

Copper

10.6%0.096mg

0.22 mgvs0.096 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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67.7%5.4mg

Iron

2.66%0.21mg

5.4 mgvs0.21 mg

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

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0.82%3.45mg

Magnesium

5.07%21.3mg

3.45 mgvs21.3 mg

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

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0.75%0.017mg

Manganese

2.3%0.053mg

0.017 mgvs0.053 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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0.37%2.6mg

Phosphorus

4.26%29.8mg

2.6 mgvs29.8 mg

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

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0.2%6.9mg

Potassium

11.3%385mg

6.9 mgvs385 mg

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

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1.4%0.78μg

Selenium

1.93%1.06μg

0.78 μgvs1.06 μg

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

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42.2%634mg

Sodium

0%0mg

634 mgvs0 mg

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

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1.72%0.19mg

Zinc

1.35%0.15mg

0.19 mgvs0.15 mg

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

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1.86%69g

Water

5%185g

69 gvs185 g

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

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Lets compare vitamin content per 100 calories of Canned Small Ripe Olives vs Oranges:

Canned Small Ripe Olives have 3.7 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 1.6 times more Vitamin A, 71.6 times more Vitamin B1, more Vitamin B2, 18.8 times more Vitamin B3, 41.1 times more Vitamin B5, 16.5 times more Vitamin B6, more Vitamin B9 and 145.9 times more Vitamin C than Canned Small Ripe Olives.
Both Canned Small Ripe Olives as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Small Ripe Olives vs Oranges:

Canned Small Ripe Olives have 2.3 times more Copper, 25.4 times more Iron, more Sodium and 1.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 6.2 times more Magnesium, 3.1 times more Manganese, 11.5 times more Phosphorus, 55.8 times more Potassium, 1.4 times more Selenium and 2.7 times more Water than Canned Small Ripe Olives.
Both Canned Small Ripe Olives and Raw Oranges have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Canned Small Ripe Olives have 36.8 times more Fat, 61.6 times more Saturated Fat and 14.2 times more Omega 6 than Raw Oranges.
While Raw Oranges contain 4.8 times more Carbohydrate, more Sugars, 3.7 times more Fiber and 2.8 times more Protein than Canned Small Ripe Olives.
Both Canned Small Ripe Olives and Raw Oranges have similar amounts of Energy per 100 kcal.
Both Canned Small Ripe Olives as well as Raw Oranges have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Small Ripe OlivesVS Canned Jumbo OlivesOrangesVS Canned Jumbo OlivesCanned Small Ripe OlivesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Canned Small Ripe OlivesVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Canned Small Ripe Olives or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: