Comparing Nutrients in 5 ounces Olive Oil VS 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	43.2% 1253kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	61% 19.6g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	67.4% 1.08g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	81.4% 14g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	0% 0g	1.06% 0.77g	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	12.3% 4.68g	38g per day for Men 19-50 years
Protein	0% 0g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Olive Oil	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	3.4% 0.044mg	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	1.06% 4.25μg	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	136% 20.3mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive Oil	Pickled Green Olives	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	19% 0.17mg	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	9.92% 0.79mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.7% 15.6mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	0.042% 1.4mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	0% 0g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Olive Oil vs Pickled Green Olives:

• Salad or Cooking Olive Oil has 3.8 times more Vitamin E and 43 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin B6 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 5 oz.

Comparing minerals per 5 ounces for Olive Oil vs Pickled Green Olives:

• Canned Pickled Green Olives contain 52 times more Calcium, more Copper, more Magnesium, 42 times more Potassium, more Selenium, 778 times more Sodium and more Water than Salad or Cooking Olive Oil.
• Both Salad or Cooking Olive Oil and Canned Pickled Green Olives have similar amounts of Iron per 5 oz.
• Both Salad or Cooking Olive Oil as well as Canned Pickled Green Olives have insufficient amounts of Phosphorus and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Salad or Cooking Olive Oil has 6.1 times more Energy, 6.5 times more Fat, 6.8 times more Saturated Fat, 8.3 times more Omega 3 and 8 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 as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.