Comparing Nutrients in 14 ounces Pickled Green Olives VS Commercial Italian Salad Dressing

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	20% 575kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	62.7% 61g	86.4% 84g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	36.6% 11.7g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	369% 5.9g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.82g	216% 36.7g	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	37% 48g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	59% 42.7g	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	32% 23g	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	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	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	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	6.6% 0.079mg	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	3.25% 0.52mg	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	19.5% 0.25mg	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	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	101% 15mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	185% 222μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	20.6% 206mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	8.38% 0.075mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	5.35% 0.12mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	412% 6176mg	263% 3941mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	8.08% 299g	6.8% 252g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Commercial Italian Salad Dressing per 14 oz

Compare the macro and micronutrient content in 14 oz of Pickled Green Olives versus 14 oz of Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pickled Green Olives vs Commercial Italian Salad Dressing:

• 14 ounces of Pickled Green Olives have 10 times more Vitamin A and 1.7 times more Vitamin E than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 2.1 times more Vitamin B6 and 40 times more Vitamin K than Canned Pickled Green Olives.
• 14 ounces of Pickled Green Olives have insufficient amounts of Vitamin K
• 14 ounces of Commercial Italian Salad Dressing have insufficient amounts of Vitamin A
• Both Canned Pickled Green Olives as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pickled Green Olives vs Commercial Italian Salad Dressing:

• 14 ounces of Pickled Green Olives have 4 times more Calcium, 6.3 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium and 1.6 times more Sodium than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 3.8 times more Phosphorus, 2 times more Potassium and 2.2 times more Selenium than Canned Pickled Green Olives.
• 14 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Selenium
• 14 ounces of Commercial Italian Salad Dressing lack sufficient amounts of Calcium and Magnesium
• Both Canned Pickled Green Olives as well as Commercial Italian Salad Dressing lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pickled Green Olives have more Fiber than Commercial Italian Salad Dressing.
• While 14 oz of Commercial Italian Salad Dressing contain 1.7 times more Energy, 1.4 times more Fat, 1.5 times more Saturated Fat, 16.2 times more Omega 3, 7.6 times more Omega 6, 3.2 times more Carbohydrate and 19.9 times more Sugars than Canned Pickled Green Olives.
• 14 ounces of Commercial Italian Salad Dressing provide inadequate amounts of Fiber
• Both Canned Pickled Green Olives as well as Commercial Italian Salad Dressing provide inadequate amounts of Protein in 14 ounces.