Comparing Nutrients in 5 ounces Pickled Green Olives VS Palm Oil

Macros Ratio

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

Macro Nutrients

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Energy	7.1% 206kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	9% 2.88g	218% 70g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.2% 5.44g	0% 0g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	12.3% 4.68g	0% 0g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.65% 0.033mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	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	1.06% 4.25μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	151% 22.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	8.7% 0.69mg	0.18% 0.014mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	NA	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	0.81% 5.67mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	147% 2206mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0% 0g	3700g per day for Men 19-50 years

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

• Canned Pickled Green Olives have more Vitamin A, more Vitamin B1, more Vitamin B3 and more Vitamin B6 than Palm Oil.
• While Palm Oil contains 4.2 times more Vitamin E and 5.7 times more Vitamin K than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Palm Oil have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B9, Vitamin B12 and Vitamin C in 5 oz.

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

• Canned Pickled Green Olives have more Calcium, more Copper, 49 times more Iron, more Magnesium, more Potassium, more Selenium, more Sodium and more Water than Palm Oil.
• Both Canned Pickled Green Olives as well as Palm Oil have insufficient amounts of Phosphorus and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Pickled Green Olives have more Carbohydrate, more Fiber and more Protein than Palm Oil.
• While Palm Oil contains 6.1 times more Energy, 6.5 times more Fat, 24.3 times more Saturated Fat, 2.2 times more Omega 3 and 7.5 times more Omega 6 than Canned Pickled Green Olives.
• Both Canned Pickled Green Olives as well as Palm Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.