Comparing Nutrients in 500 calories Olive Oil VS Pickled Green Olives

Weight per 500 calories

• Olive Oil: 56.6g
• Pickled Green Olives: 345g

Olive Oil has 6.1 times more energy per 100g than Pickled Green Olives. It has very high energy density when compared to other foods. Canned Pickled Green Olives having average energy density.

Which food has more nutrients per 500 calories - Olive Oil or Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Olive Oil	0%	100%	0%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Olive Oil	Pickled Green Olives	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	58.3% 56.6g	54.5% 53g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	22% 7g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	32.5% 5.52g	24.6% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	10% 13.2g	130g per day for Men 19-50 years
Sugars	0% 0g	2.57% 1.86g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	0% 0g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Olive Oil	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.66% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.03% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	1.86% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.22% 0.11mg	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	2.6% 10.3μg	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	54% 8.1mg	87.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.4% 34μg	4.02% 4.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive Oil	Pickled Green Olives	Recommended Dietary Allowance
Calcium	0.057% 0.57mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	46% 0.41mg	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	3.96% 0.32mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	9.03% 38mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	1.97% 13.8mg	700mg per day for Men 19-50 years
Potassium	0.017% 0.57mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	0.075% 1.13mg	358% 5366mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	1.25% 0.14mg	11mg per day for Men 19-50 years
Water	0% 0g	7% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Olive Oil vs Pickled Green Olives:

• Salad or Cooking Olive Oil has 7.1 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain more Vitamin A, more Vitamin B1, more Vitamin B3, more Vitamin B6 and 1.6 times more Vitamin E than Salad or Cooking Olive Oil.
• Both Salad or Cooking Olive Oil as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Olive Oil vs Pickled Green Olives:

• Canned Pickled Green Olives contain 317 times more Calcium, more Copper, 5.3 times more Iron, more Magnesium, more Selenium, 4743.1 times more Sodium and more Water than Salad or Cooking Olive Oil.
• Both Salad or Cooking Olive Oil as well as Canned Pickled Green Olives have insufficient amounts of Phosphorus, Potassium and Zinc in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Salad or Cooking Olive Oil has 1.4 times more Omega 3 and 1.3 times more Omega 6 than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain more Carbohydrate, more Fiber and more Protein than Salad or Cooking Olive Oil.
• Both Salad or Cooking Olive Oil and Canned Pickled Green Olives have similar amounts of Energy, Fat and Saturated Fat per 500 kcal.
• Both Salad or Cooking Olive Oil as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.