Comparing Nutrients in 1 kilogram 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	50% 1450kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	158% 153g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	92% 29.5g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	931% 15g	1.6g per day for Men 19-50 years
Omega 6	71.5% 12g	544% 92g	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	93% 121g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	149% 108g	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	80.3% 58.2g	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	% 44.3g	g per day for Men 19-50 years
Sucrose	NA	% 5.3g	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	7.32% 4.1g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	16.7% 0.2mg	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	8.2% 1.3mg	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	49.2% 0.64mg	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	4.44% 4mg	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	254% 38mg	146% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	52% 520mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	21% 0.19mg	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	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	24.7% 840mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	1037% 15560mg	662% 9930mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	20.3% 753g	17% 634g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Commercial Italian Salad Dressing per 1 kg

Compare the macro and micronutrient content in 1 kg of Pickled Green Olives versus 1 kg of Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pickled Green Olives vs Commercial Italian Salad Dressing:

• 1 kilogram of Pickled Green Olives has 10 times more Vitamin A and 1.7 times more Vitamin E than Commercial Italian Salad Dressing.
• While 1 kg of Commercial Italian Salad Dressing contains 2.1 times more Vitamin B6 and 40 times more Vitamin K than Canned Pickled Green Olives.
• 1 kilogram of Pickled Green Olives have insufficient amounts of Vitamin K
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Pickled Green Olives vs Commercial Italian Salad Dressing:

• 1 kilogram of Pickled Green Olives has 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 1 kg of Commercial Italian Salad Dressing contains 3.8 times more Phosphorus, 2 times more Potassium and 2.2 times more Selenium than Canned Pickled Green Olives.
• 1 kilogram of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Selenium
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pickled Green Olives has more Fiber than Commercial Italian Salad Dressing.
• While 1 kg of Commercial Italian Salad Dressing contains 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.
• 1 kilogram 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 one kilogram.