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Compare Nutrients in 100 grams Canned Small Ripe OlivesVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Canned Small Ripe Olives
3%
85%
12%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Canned Small Ripe OlivesBaked White Potatoes
Vitamin A
1.9%
0.11%
17 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
0.25%
4%
0.003 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
0%
3.3%
0 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
0.23%
9.55%
0.037 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
0.69%
16%
0.009 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1%
14%
0.9 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
11%
0.27%
1.65 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.17%
2.25%
1.4 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
0%
9.5%
0 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Canned Small Ripe OlivesBaked White Potatoes
Calcium
8.8%
1%
88 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
28%
14%
0.251 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
78.5%
8%
6.28 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
1%
6.75%
4 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
0.87%
8.2%
0.02 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
0.43%
10.7%
3 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
0.17%
11.6%
8 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
1.64%
0.91%
0.9 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
49%
0.47%
735 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
2%
3.2%
0.22 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Canned Small Ripe Olives vs Baked White Potatoes:
Canned Small Ripe Olives have 17 times more Vitamin A and 41.3 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 16 times more Thiamine, 41.3 times more Vitamin B3, 23.4 times more Vitamin B6, 14 times more Vitamin C and 1.9 times more Vitamin K than Canned Small Ripe Olives.

Comparing minerals per 100 grams for Canned Small Ripe Olives vs Baked White Potatoes:
Canned Small Ripe Olives have 8.8 times more Calcium, 2 times more Copper, 9.8 times more Iron, 1.8 times more Selenium and 105 times more Sodium than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 6.8 times more Magnesium, 9.5 times more Manganese, 25 times more Phosphorus, 68 times more Potassium and 1.6 times more Zinc than Canned Small Ripe Olives.

Macro Nutrients

100gRDA for Men 19-30 years
Canned Small Ripe OlivesBaked White Potatoes
Fat
11%
0.15%
10.9 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
1.5%
3.75%
0.84 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
4.65%
16%
6.04 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
4%
3.17%
116 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0%
2.1%
0 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
4.2%
5.53%
1.6 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
7.12%
0.13%
2.279 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
0.94%
0 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
3.7%
0.29%
0.629 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
2.16%
2.04%
79.99 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Canned Small Ripe Olives have 72.7 times more Fat, 1.3 times more Energy, 57 times more Saturated Fat and 12.8 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.5 times more Protein, 3.5 times more Carbohydrate and 1.3 times more Fiber than Canned Small Ripe Olives. Both Canned Small Ripe Olives and Baked Whole White Potatoes have similar amounts of Water per 100g.