Comparing Nutrients in 100 grams 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	5% 145kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	7.15% 1.2g	54.4% 9.24g	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	9.32% 12g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	15% 10.8g	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	8.03% 5.82g	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	% 4.43g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	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	0.73% 0.41g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	1.67% 0.02mg	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	0.82% 0.13mg	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	4.92% 0.064mg	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	0.44% 0.4mg	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	25.4% 3.8mg	14.6% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	5.2% 52mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	2.1% 0.019mg	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	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	NA	1.35% 0.031mg	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	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	1.24% 42mg	2.47% 84mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	66.2% 993mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.03% 75.3g	1.7% 63.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Commercial Italian Salad Dressing per 100 g

Compare the macro and micronutrient content in 100 g of Pickled Green Olives versus 100 g of Commercial Italian Salad Dressing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pickled Green Olives vs Commercial Italian Salad Dressing:

• 100 grams of Pickled Green Olives have 10 times more Vitamin A and 1.7 times more Vitamin E than Commercial Italian Salad Dressing.
• While 100 g of Commercial Italian Salad Dressing contain 2.1 times more Vitamin B6 and 40 times more Vitamin K than Canned Pickled Green Olives.
• 100 grams of Pickled Green Olives have insufficient amounts of Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Pickled Green Olives vs Commercial Italian Salad Dressing:

• 100 grams 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 100 g 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.
• 100 grams of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Selenium
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pickled Green Olives have more Fiber than Commercial Italian Salad Dressing.
• While 100 g 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.
• 100 grams 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 100 grams.