Comparing Nutrients in 7 ounces Olive Oil VS Palm Oil

Macros Ratio

	Protein	Fat	Carbs
Olive Oil	0%	100%	0%
Palm Oil	0%	100%	0%

Macro Nutrients

	Olive Oil	Palm Oil	Recommended Dietary Allowance
Energy	60.5% 1754kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	85.6% 27.4g	306% 98g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	0% 0g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	0% 0g	38g per day for Men 19-50 years
Protein	0% 0g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Olive Oil	Palm Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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	0% 0μg	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	190% 28.5mg	211% 31.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 119μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive Oil	Palm Oil	Recommended Dietary Allowance
Calcium	0.2% 2mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	14% 1.1mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	0% 0mg	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% 0mg	700mg per day for Men 19-50 years
Potassium	0.058% 2mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	0% 0mg	11mg per day for Men 19-50 years
Water	0% 0g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Olive Oil vs Palm Oil:

• Salad or Cooking Olive Oil has 7.5 times more Vitamin K than Palm Oil.
• Both Salad or Cooking Olive Oil and Palm Oil have similar amounts of Vitamin E per 7 oz.
• Both Salad or Cooking Olive Oil as well as Palm Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Olive Oil vs Palm Oil:

• Salad or Cooking Olive Oil has 56 times more Iron than Palm Oil.
• Both Salad or Cooking Olive Oil as well as Palm Oil have insufficient amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium, Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Salad or Cooking Olive Oil has 3.8 times more Omega 3 than Palm Oil.
• While Palm Oil contains 3.6 times more Saturated Fat than Salad or Cooking Olive Oil.
• Both Salad or Cooking Olive Oil and Palm Oil have similar amounts of Energy, Fat and Omega 6 per 7 oz.
• Both Salad or Cooking Olive Oil as well as Palm Oil have insufficient amounts of Cholesterol, Carbohydrate, Glucose, Sucrose, Fiber and Protein in 7 oz.