Comparing Nutrients in 14 ounces Pickled Green Olives VS Linoleic Sunflower Oil

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Linoleic Sunflower Oil	0%	100%	0%

Macro Nutrients

	Pickled Green Olives	Linoleic Sunflower Oil	Recommended Dietary Allowance
Energy	20% 575kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	62.7% 61g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	125% 40g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.82g	929% 158g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	0% 0g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	0% 0g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	0% 0g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Linoleic Sunflower Oil	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	101% 15mg	1087% 163mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	20.6% 206mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	24.3% 1.94mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.27% 16mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	412% 6176mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	0% 0mg	11mg per day for Men 19-50 years
Water	8.08% 299g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pickled Green Olives vs Linoleic Sunflower Oil:

• Canned Pickled Green Olives have more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin B6 than Linoleic (less Than 60%) Sunflower Oil.
• While Linoleic (less Than 60%) Sunflower Oil contain 10.8 times more Vitamin E and 3.9 times more Vitamin K than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Pickled Green Olives vs Linoleic Sunflower Oil:

• Canned Pickled Green Olives have more Calcium, 16.3 times more Iron, more Magnesium, more Potassium, more Selenium, more Sodium and more Water than Linoleic (less Than 60%) Sunflower Oil.
• Both Canned Pickled Green Olives as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Phosphorus and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Pickled Green Olives have more Carbohydrate, more Fiber and more Protein than Linoleic (less Than 60%) Sunflower Oil.
• While Linoleic (less Than 60%) Sunflower Oil contain 6.1 times more Energy, 6.5 times more Fat, 5 times more Saturated Fat, 2.2 times more Omega 3 and 32.8 times more Omega 6 than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Linoleic (less Than 60%) Sunflower Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.