Comparing Nutrients in 300 calories Pickled Green Olives VS Commercial Italian Salad Dressing

Weight per 300 calories

• Pickled Green Olives: 207g
• Commercial Italian Salad Dressing: 125g

Commercial Italian Salad Dressing has 1.7 times more energy per unit of mass than Canned Pickled Green Olives, which is above average in comparison to other foods. Pickled Green Olives having average energy density.

Discover which food has more nutrients per 300 calories - Pickled Green Olives or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	27.2% 26.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.94g	11.7% 15g	130g per day for Men 19-50 years
Sugars	1.54% 1.1g	18.6% 13.5g	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	10% 7.28g	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	% 5.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.66g	g per day for Men 19-50 years
Fiber	18% 6.83g	0% 0g	38g per day for Men 19-50 years
Protein	3.8% 2.13g	0.92% 0.51g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	4.6% 41.4μg	0.28% 2.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.62% 0.043mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	1.02% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.95% 0.048mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.93% 0.064mg	6.15% 0.08mg	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	1.55% 6.2μg	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	0.56% 0.5mg	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	52.6% 7.9mg	18.3% 2.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.4% 2.9μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	10.8% 108mg	1.63% 16.3mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	2.64% 0.024mg	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	12.7% 1mg	4.06% 0.33mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.8mg	1.5% 6.25mg	420mg per day for Men 19-50 years
Manganese	NA	1.7% 0.039mg	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	1.2% 8.28mg	2.68% 18.8mg	700mg per day for Men 19-50 years
Potassium	2.56% 87mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	3.4% 1.86μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	215% 3219mg	82.8% 1241mg	1500mg per day for Men 19-50 years
Zinc	0.75% 0.083mg	0.8% 0.088mg	11mg per day for Men 19-50 years
Water	4.2% 156g	2.14% 79.3g	3700g per day for Men 19-50 years

Pickled Green Olives VS Commercial Italian Salad Dressing Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pickled Green Olives or Commercial Italian Salad Dressing?

Lets compare vitamin content per 300 calories of Pickled Green Olives vs Commercial Italian Salad Dressing:

• 300 calories of Pickled Green Olives have 2.9 times more Vitamin E than Commercial Italian Salad Dressing.
• While 300 kcal of Commercial Italian Salad Dressing contain 24.2 times more Vitamin K than Canned Pickled Green Olives.
• 300 calories of Pickled Green Olives have insufficient amounts of Vitamin B6 and Vitamin K
• Both Canned Pickled Green Olives as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pickled Green Olives vs Commercial Italian Salad Dressing:

• 300 calories of Pickled Green Olives have 6.6 times more Calcium, 10.5 times more Copper, 3.1 times more Iron and 2.6 times more Sodium than Commercial Italian Salad Dressing.
• 300 calories of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Copper and Iron
• Both Canned Pickled Green Olives as well as Commercial Italian Salad Dressing lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pickled Green Olives have 1.2 times more Fat and more Fiber than Commercial Italian Salad Dressing.
• While 300 kcal of Commercial Italian Salad Dressing contain 9.8 times more Omega 3, 4.6 times more Omega 6, 1.9 times more Carbohydrate and 12 times more Sugars than Canned Pickled Green Olives.
• Both Pickled Green Olives and Commercial Italian Salad Dressing offer comparable quantities of Energy and Saturated Fat per 300 calories.
• 300 calories 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 300 calories.