Comparing Nutrients in 100 grams 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	5% 145kcal	30.5% 884kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	154% 49.3g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.15% 1.2g	53.5% 9.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.95% 3.84g	0% 0g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	8.7% 3.3g	0% 0g	38g per day for Men 19-50 years
Protein	1.84% 1.03g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.5% 0.24mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.46% 0.023mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	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	0.75% 3μg	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	25.4% 3.8mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Palm Oil	Recommended Dietary Allowance
Calcium	5.2% 52mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	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	6.13% 0.49mg	0.13% 0.01mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	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	0.57% 4mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.24% 42mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0% 0mg	11mg per day for Men 19-50 years
Water	2.03% 75.3g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.