Comparing Nutrients in 1 pound 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	22.7% 658kcal	37.5% 1089kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	99% 96g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	41.8% 13.4g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	247% 42g	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	42.3% 55g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	67.4% 49g	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	36.4% 26.4g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	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	3.32% 1.86g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	10% 91μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	7.56% 0.091mg	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	3.7% 0.59mg	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	22.3% 0.29mg	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	2% 1.8mg	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	66.2% 9.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	23.6% 236mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	9.58% 0.086mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	NA	6.1% 0.14mg	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	9.7% 68mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	471% 7058mg	300% 4504mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.23% 341g	7.77% 288g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound 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 lb 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 pound of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Selenium
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pickled Green Olives has more Fiber than Commercial Italian Salad Dressing.
• While 1 lb 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 pound 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 pound.