Comparing Nutrients in 1 kilogram Pickled Green Olives VS Palm Oil

Macros Ratio

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

Macro Nutrients

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Energy	50% 1450kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	158% 153g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	1541% 493g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	71.5% 12g	535% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.4g	0% 0g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	87% 33g	0% 0g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.37mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	7.5% 30μg	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	254% 38mg	1063% 159mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	66.7% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Calcium	52% 520mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	0% 0mg	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	61.3% 4.9mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	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	5.7% 40mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1037% 15560mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	0% 0mg	11mg per day for Men 19-50 years
Water	20.3% 753g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pickled Green Olives vs Palm Oil:

• Canned Pickled Green Olives have more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin B6 than Palm Oil.
• While Palm Oil contains 4.2 times more Vitamin E and 5.7 times more Vitamin K than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Palm Oil have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Pickled Green Olives vs Palm Oil:

• Canned Pickled Green Olives have more Calcium, more Copper, 49 times more Iron, more Magnesium, more Potassium, more Selenium, more Sodium and more Water than Palm Oil.
• Both Canned Pickled Green Olives as well as Palm Oil have insufficient amounts of Phosphorus and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Pickled Green Olives have more Carbohydrate, more Fiber and more Protein than Palm Oil.
• While Palm Oil contains 6.1 times more Energy, 6.5 times more Fat, 24.3 times more Saturated Fat, 2.2 times more Omega 3 and 7.5 times more Omega 6 than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Palm Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.