Comparing Nutrients in 300 calories Canola Oil VS Olive Oil

Weight per 300 calories

• Canola Oil: 34g
• Olive Oil: 34g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Canola Oil or Olive Oil?

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Olive Oil	0%	100%	0%

Macro Nutrients

	Canola Oil	Olive Oil	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	14.6% 4.7g	32g per day for Men 19-50 years
Omega 3	194% 3.1g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	38% 6.45g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	0% 0g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Olive Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.5% 5.93mg	32.5% 4.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	17% 20.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Olive Oil	Recommended Dietary Allowance
Calcium	0% 0mg	0.034% 0.34mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	0% 0mg	2.38% 0.19mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	0% 0mg	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	0% 0mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	0.01% 0.34mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.045% 0.68mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	0% 0mg	11mg per day for Men 19-50 years
Water	0% 0g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canola Oil vs Olive Oil:

• Canola Oil has 1.2 times more Vitamin E than Salad or Cooking Olive Oil.
• Both Canola Oil and Salad or Cooking Olive Oil have similar amounts of Vitamin K per 300 kcal.
• Both Canola Oil as well as Salad or Cooking Olive Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canola Oil vs Olive Oil:

Both Canola Oil and Salad or Cooking Olive Oil have similar amounts of minerals per 300 kcal
• Both Canola Oil as well as Salad or Cooking Olive Oil have insufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canola Oil has 12 times more Omega 3 and 1.9 times more Omega 6 than Salad or Cooking Olive Oil.
• While Salad or Cooking Olive Oil contains 1.9 times more Saturated Fat than Canola Oil.
• Both Canola Oil and Salad or Cooking Olive Oil have similar amounts of Energy and Fat per 300 kcal.
• Both Canola Oil as well as Salad or Cooking Olive Oil have insufficient amounts of Cholesterol, Carbohydrate, Glucose, Sucrose, Fiber and Protein in 300 kcal.