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Nutrients in 300 calories of Canned Small Ripe Olives

Canned Small Ripe Olives (Olea europaea).

Weight per 300 Calories

Canned Small Ripe Olives
259g

Canned Small Ripe Olives has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
3%
78%
19%
300 kcal ▼

Macro Nutrients

Canned Small Ripe Olives
Energy300 kcal
10.3%
Canned Small Ripe Olives have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat28 g
29%
Canned Small Ripe Olives have 28.189655172414 g of Fat per 300 calories, which is 29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat5.9 g
18.4%
Canned Small Ripe Olives have 5.8939655172414 g of Saturated Fat per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Canned Small Ripe Olives have 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.63 g
9.57%
Canned Small Ripe Olives have 1.626724137931 g of Omega 6 per 300 calories, which is 9.57% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Canned Small Ripe Olives have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate15.6 g
12%
Canned Small Ripe Olives have 15.620689655172 g of Carbohydrate per 300 calories, which is 12% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0 g
0%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Canned Small Ripe Olives have 0 g of Sugars per 300 calories, which is 0% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber4.14 g
11%
Canned Small Ripe Olives have 4.1379310344828 g of Fiber per 300 calories, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.17 g
3.88%
Canned Small Ripe Olives have 2.1724137931034 g of Protein per 300 calories, which is 3.88% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Canned Small Ripe Olives
Vitamin A44 μg
4.9%
RAE, retinol activity equivalents
Canned Small Ripe Olives have 43.965517241379 μg of Vitamin A per 300 calories, which is 4.9% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.008 mg
0.65%
Thiamine
Canned Small Ripe Olives have 0.0077586206896552 mg of Vitamin B1 per 300 calories, which is 0.65% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20 mg
0%
Riboflavin
Canned Small Ripe Olives have 0 mg of Vitamin B2 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.096 mg
0.6%
Niacin, nicotinic acid, niacinamide
Canned Small Ripe Olives have 0.095689655172414 mg of Vitamin B3 per 300 calories, which is 0.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.039 mg
0.78%
Pantothenic acid
Canned Small Ripe Olives have 0.038793103448276 mg of Vitamin B5 per 300 calories, which is 0.78% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.023 mg
1.8%
Pyridoxine
Canned Small Ripe Olives have 0.023275862068966 mg of Vitamin B6 per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B90 μg
0%
Folates and Folic Acid
Canned Small Ripe Olives have 0 μg of Vitamin B9 per 300 calories, which is 0% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Canned Small Ripe Olives have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2.33 mg
2.6%
Ascorbic acid
Canned Small Ripe Olives have 2.3275862068966 mg of Vitamin C per 300 calories, which is 2.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Canned Small Ripe Olives have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E4.27 mg
28.4%
Tocopherols and Tocotrienols
Canned Small Ripe Olives have 4.2672413793103 mg of Vitamin E per 300 calories, which is 28.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.62 μg
3%
Phytomenadione or phylloquinone
Canned Small Ripe Olives have 3.6206896551724 μg of Vitamin K per 300 calories, which is 3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Canned Small Ripe Olives
Calcium228 mg
22.8%
Canned Small Ripe Olives have 227.58620689655 mg of Calcium per 300 calories, which is 22.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.65 mg
72%
Canned Small Ripe Olives have 0.64913793103448 mg of Copper per 300 calories, which is 72% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron16.2 mg
203%
Canned Small Ripe Olives have 16.241379310345 mg of Iron per 300 calories, which is 203% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium10.3 mg
2.46%
Canned Small Ripe Olives have 10.344827586207 mg of Magnesium per 300 calories, which is 2.46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.052 mg
2.25%
Canned Small Ripe Olives have 0.051724137931034 mg of Manganese per 300 calories, which is 2.25% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus7.76 mg
1.1%
Canned Small Ripe Olives have 7.7586206896552 mg of Phosphorus per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium20.7 mg
0.61%
Canned Small Ripe Olives have 20.689655172414 mg of Potassium per 300 calories, which is 0.61% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.33 μg
4.23%
Canned Small Ripe Olives have 2.3275862068966 μg of Selenium per 300 calories, which is 4.23% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium1901 mg
127%
Canned Small Ripe Olives have 1900.8620689655 mg of Sodium per 300 calories, which is 127% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.57 mg
5.17%
Canned Small Ripe Olives have 0.56896551724138 mg of Zinc per 300 calories, which is 5.17% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water207 g
5.6%
Canned Small Ripe Olives have 206.87068965517 g of Water per 300 calories, which is 5.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Canned Small Ripe Olives:
Minerals in 300 calories of Canned Small Ripe Olives:
Macronutrients in 300 calories of Canned Small Ripe Olives:



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