Comparing Nutrients in 5 ounces Pickled Green Olives VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pickled Green Olives	Baked Potato Flesh	Recommended Dietary Allowance
Energy	7.1% 206kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	9% 2.88g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	0.27% 0.045g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	3.32% 2.4g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.6% 1.46g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Baked Potato Flesh	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	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.65% 0.033mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	33% 0.43mg	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	3.2% 12.8μg	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	20% 18mg	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	36% 5.4mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	34% 0.3mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	NA	9.92% 0.23mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	147% 2206mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Pickled Green Olives versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pickled Green Olives vs Baked Potato Flesh:

• 5 ounces of Pickled Green Olives have more Vitamin A and 95.3 times more Vitamin E than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 5 times more Vitamin B1, 5.9 times more Vitamin B3, 24.1 times more Vitamin B5, 9.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Canned Pickled Green Olives.
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin E
• Both Canned Pickled Green Olives as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Pickled Green Olives vs Baked Potato Flesh:

• 5 ounces of Pickled Green Olives have 10.4 times more Calcium, 1.4 times more Iron and 311.2 times more Sodium than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 1.8 times more Copper, 2.3 times more Magnesium, 12.5 times more Phosphorus, 9.3 times more Potassium and 7.3 times more Zinc than Canned Pickled Green Olives.
• Both Pickled Green Olives and Baked Potato Flesh contain similar levels of Water per five ounces.
• 5 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Zinc
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Canned Pickled Green Olives as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pickled Green Olives have 1.6 times more Energy, 153.2 times more Fat, 78 times more Saturated Fat, 9.2 times more Omega 3, 38 times more Omega 6 and 2.2 times more Fiber than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 5.6 times more Carbohydrate, 3.1 times more Sugars and 1.9 times more Protein than Canned Pickled Green Olives.
• 5 ounces of Pickled Green Olives provide inadequate amounts of Protein
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6