Comparing Nutrients in 1 pound 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	22.7% 658kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	143% 46g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	56.7% 0.91g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	1062% 181g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	0% 0g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	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	39.4% 15g	0% 0g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Linoleic Sunflower Oil	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.08mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	3.4% 13.6μg	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	115% 17.3mg	1242% 186mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	20.4% 24.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Linoleic Sunflower Oil	Recommended Dietary Allowance
Calcium	23.6% 236mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	27.8% 2.22mg	1.7% 0.14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	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	2.6% 18mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	471% 7058mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	0% 0mg	11mg per day for Men 19-50 years
Water	9.23% 341g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 1 lb.

Comparing minerals per 1 pound 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 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 1 lb.