Comparing Nutrients in 7 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	9.92% 288kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	31.3% 30.4g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.03g	306% 98g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.62g	0% 0g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	17.2% 6.55g	0% 0g	38g per day for Men 19-50 years
Protein	3.65% 2.04g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.07% 0.014mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.91% 0.046mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	1.5% 5.95μg	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	50.4% 7.56mg	211% 31.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Calcium	10.3% 103mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	12% 0.97mg	0.25% 0.02mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	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	1.13% 7.94mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.45% 83.3mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	206% 3088mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	0% 0mg	11mg per day for Men 19-50 years
Water	4.04% 149g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.