Comparing Nutrients in 5 ounces Pickled Green Olives VS 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	7.1% 206kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	9% 2.88g	13% 4.18g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	132% 2.1g	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	77% 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	13.2% 17g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	21% 15.3g	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	11.4% 8.25g	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	% 6.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	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	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	2.36% 0.028mg	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	1.16% 0.19mg	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	6.98% 0.091mg	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	0.63% 0.57mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	66% 79.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	3% 0.027mg	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	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	NA	1.9% 0.044mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	147% 2206mg	94% 1408mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Commercial Italian Salad Dressing per 5 oz

Compare the macro and micronutrient content in 5 oz of Pickled Green Olives versus 5 oz of Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pickled Green Olives vs Commercial Italian Salad Dressing:

• 5 ounces of Pickled Green Olives have 10 times more Vitamin A and 1.7 times more Vitamin E than Commercial Italian Salad Dressing.
• While 5 oz of Commercial Italian Salad Dressing contain 2.1 times more Vitamin B6 and 40 times more Vitamin K than Canned Pickled Green Olives.
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin K
• 5 ounces of Commercial Italian Salad Dressing have insufficient amounts of Vitamin A
• Both Canned Pickled Green Olives as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pickled Green Olives vs Commercial Italian Salad Dressing:

• 5 ounces of Pickled Green Olives have 4 times more Calcium, 6.3 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium and 1.6 times more Sodium than Commercial Italian Salad Dressing.
• While 5 oz of Commercial Italian Salad Dressing contain 3.8 times more Phosphorus, 2 times more Potassium and 2.2 times more Selenium than Canned Pickled Green Olives.
• 5 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Selenium
• 5 ounces of Commercial Italian Salad Dressing lack sufficient amounts of Calcium and Magnesium
• Both Canned Pickled Green Olives as well as Commercial Italian Salad Dressing lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pickled Green Olives have more Fiber than Commercial Italian Salad Dressing.
• While 5 oz of Commercial Italian Salad Dressing contain 1.7 times more Energy, 1.4 times more Fat, 1.5 times more Saturated Fat, 16.2 times more Omega 3, 7.6 times more Omega 6, 3.2 times more Carbohydrate and 19.9 times more Sugars than Canned Pickled Green Olives.
• 5 ounces 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 five ounces.