Comparing Nutrients in 1 pound Pickled Green Olives VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Pickled Green Olives	Baked White Potatoes	Recommended Dietary Allowance
Energy	22.7% 658kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	1.3% 0.22g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	39.4% 15g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.08mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	115% 17.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Baked White Potatoes	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	64% 0.58mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	471% 7058mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.23% 341g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pickled Green Olives vs Baked White Potatoes:

• Canned Pickled Green Olives have 20 times more Vitamin A and 95.3 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B1, 6.1 times more Vitamin B2, 6.4 times more Vitamin B3, 16.7 times more Vitamin B5, 6.8 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin C and 1.9 times more Vitamin K than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pickled Green Olives vs Baked White Potatoes:

• Canned Pickled Green Olives have 5.2 times more Calcium, 1.8 times more Selenium and 222.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Iron, 2.5 times more Magnesium, 18.8 times more Phosphorus, 13 times more Potassium and 8.8 times more Zinc than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives and Baked Whole White Potatoes have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Pickled Green Olives have 1.6 times more Energy, 102.1 times more Fat, 50.7 times more Saturated Fat, 6.1 times more Omega 3, 24.8 times more Omega 6 and 1.6 times more Fiber than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.5 times more Carbohydrate, 2.8 times more Sugars and 2 times more Protein than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.