RationTracker

Margarine 80% Fat vs Olive Oil

Every measured nutrient, side by side: per serving first, then per 100 calories and per 100 grams.

Key takeaways

  • Margarine 80% Fat has more protein per 100 calories: 0.039 g against 0 g.
  • Olive Oil is lighter per 100 g: 295 kcal against 724 kcal.
  • Margarine 80% Fat leads in 12 micronutrients, including Thiamin (B1), Niacin (B3), Folate.
  • Olive Oil leads in 7 micronutrients, including Choline, Vitamin E, Vitamin K.

Per serving

Margarine 80% Fatper 1 tablespoon (1 NLEA serving) (14 g)
101kcalin 1 tablespoon (1 NLEA serving) (14 g)

Macros

Calories101 kcal–
Protein0.04 g–
Carbs0.146 g–
Fat11.3 g–

Vitamins

Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.002 / 1.2 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →0.14 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →2.23 / 15 mg15%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →10.5 / 120 µg9%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →0.42 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.017 / 18 mg0%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →0.14 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →0.7 / 700 mg0%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →2.52 / 3,500 mg0%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →95.8 / 2,300 mg4%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.015 / 11 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →3.19 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →5.89 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →1.88 / 20 g9%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →1.06 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.57 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →2.58 g–
Olive Oilper 1 tablespoon (14 g)
41.3kcalin 1 tablespoon (14 g)

Macros

Calories41.3 kcal–
Protein0 g–
Carbs0 g–
Fat4.67 g–

Vitamins

Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →0 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.042 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →2.47 / 15 mg16%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →6.03 / 120 µg5%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →0.14 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.078 / 18 mg0%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →0 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →0 / 700 mg0%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →0.14 / 3,500 mg0%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →0.28 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0 / 11 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →1.4 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →9.74 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →2.1 / 20 g11%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.016 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.088 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →1.37 g–

Per 100 calories

Margarine 80% Fatper 100 calories
100kcalper 100 calories

Macros

Calories100 kcal–
Protein0.039 g–
Carbs0.144 g–
Fat11.1 g–

Vitamins

Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.002 / 1.2 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →0.138 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →2.2 / 15 mg15%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →10.4 / 120 µg9%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →0.415 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.017 / 18 mg0%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →0.138 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →0.691 / 700 mg0%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →2.49 / 3,500 mg0%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →94.5 / 2,300 mg4%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.015 / 11 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →3.15 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →5.82 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →1.85 / 20 g9%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →1.05 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.563 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →2.54 g–
Olive Oilper 100 calories
100kcalper 100 calories

Macros

Calories100 kcal–
Protein0 g–
Carbs0 g–
Fat11.3 g–

Vitamins

Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →0 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.102 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →5.99 / 15 mg40%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →14.6 / 120 µg12%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →0.339 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.19 / 18 mg1%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →0 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →0 / 700 mg0%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →0.339 / 3,500 mg0%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →0.679 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0 / 11 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →3.39 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →23.6 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →5.09 / 20 g25%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.039 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.213 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →3.31 g–

Per 100 grams

Margarine 80% Fatper 100 grams
724kcalper 100 grams

Macros

Calories724 kcal–
Protein0.285 g–
Carbs1.05 g–
Fat80.5 g–

Vitamins

Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0.012 / 1.2 mg1%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0.003 / 16 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →1 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →15.9 / 15 mg106%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →75 / 120 µg63%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →3 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.12 / 18 mg1%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →1 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →5 / 700 mg1%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →18 / 3,500 mg1%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →684 / 2,300 mg30%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0.11 / 11 mg1%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →22.8 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →42.1 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →13.4 / 20 g67%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →7.6 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →4.07 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0.002 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →18.4 g–
Olive Oilper 100 grams
295kcalper 100 grams

Macros

Calories295 kcal–
Protein0 g–
Carbs0 g–
Fat33.3 g–

Vitamins

Thiamin (B1)Thiamin (B1)FunctionThiamin, also known as vitamin B1, helps convert carbohydrates into usable energy, which supports steady energy through the day. It also plays a role in nerve function.Top food sources of Thiamin (B1) →0 / 1.2 mg0%
Niacin (B3)Niacin (B3)FunctionNiacin, or vitamin B3, is central to energy production in nearly every cell and supports steady glucose response as part of that metabolic machinery.Top food sources of Niacin (B3) →0 / 16 mg0%
FolateFolateFunctionFolate supports DNA synthesis and red blood cell formation. It is especially important during periods of rapid cell growth.Top food sources of Folate →0 / 400 µg0%
CholineCholineFunctionCholine supports cell membrane structure and neurotransmitter production. Eggs are one of the most concentrated everyday sources.Top food sources of Choline →0.3 / 550 mg0%
Vitamin EVitamin EFunctionVitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which ties into recovery from training and daily wear.Top food sources of Vitamin E →17.7 / 15 mg118%
Vitamin KVitamin KFunctionVitamin K is essential for normal blood clotting and also supports bone health by helping direct calcium to where it belongs.Top food sources of Vitamin K →43.1 / 120 µg36%

Minerals

CalciumCalciumFunctionCalcium builds and maintains bone structure and supports muscle contraction and nerve signaling. Most of the body's supply lives in bones and teeth.Top food sources of Calcium →1 / 1,000 mg0%
IronIronFunctionIron is a core component of hemoglobin, which carries oxygen through the blood. Steady iron intake supports energy levels and endurance.Top food sources of Iron →0.56 / 18 mg3%
MagnesiumMagnesiumFunctionMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.Top food sources of Magnesium →0 / 400 mg0%
PhosphorusPhosphorusFunctionPhosphorus works alongside calcium to build bone and teeth, and it is a key part of the energy-carrying molecule ATP.Top food sources of Phosphorus →0 / 700 mg0%
PotassiumPotassiumFunctionPotassium helps regulate fluid balance and blood pressure and supports normal muscle and nerve function, including a steady heartbeat.Top food sources of Potassium →1 / 3,500 mg0%
SodiumSodiumFunctionSodium helps regulate fluid balance and nerve signaling, but most diets already get plenty from processed and restaurant food. Keeping intake moderate matters more than adding it.Top food sources of Sodium →2 / 2,300 mg0%
ZincZincFunctionZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.Top food sources of Zinc →0 / 11 mg0%

Fats

Polyunsaturated FatPolyunsaturated FatFunctionPolyunsaturated fats include the essential omega-3 and omega-6 fats the body cannot make on its own and must get from food.Top food sources of Polyunsaturated Fat →9.99 g–
Monounsaturated FatMonounsaturated FatFunctionMonounsaturated fats are found in olive oil, avocados, and many nuts and are linked with healthy cholesterol balance when they replace saturated fat.Top food sources of Monounsaturated Fat →69.6 g–
Saturated FatSaturated FatFunctionSaturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.Top food sources of Saturated Fat →15 / 20 g75%
Trans FatTrans FatFunctionTrans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.Top food sources of Trans Fat →0.116 g–
Omega-3 (ALA)Omega-3 (ALA)FunctionALA is a plant-based omega-3 fat the body can partially convert into EPA and DHA. It is found in seeds, nuts, and their oils.Top food sources of Omega-3 (ALA) →0.629 g–
Omega-3 (DHA)Omega-3 (DHA)FunctionDHA is a marine omega-3 fat that is a major structural component of the brain and retina, supporting cognitive and visual function.Top food sources of Omega-3 (DHA) →0 g–
Omega-6 (Linoleic Acid)Omega-6 (Linoleic Acid)FunctionLinoleic acid is the essential omega-6 fat most common in the diet, found abundantly in vegetable oils and nuts.Top food sources of Omega-6 (Linoleic Acid) →9.76 g–

Full profiles

Values come from the same measured catalog the Ration tracker uses. See the complete pages for Margarine 80% Fat and Olive Oil, including preparation variants and research-cited compound levels, or compare any two foods.

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