Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Frozen Chopped Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Energy	3.56% 103kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	62.7% 61g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	28.4% 4.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	2.96% 2.14g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	23% 206μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	9.46% 0.12mg	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	66.5% 266μg	2.98% 12μg	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	249% 224mg	0% 0mg	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	32.3% 4.84mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Calcium	22.2% 222mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	53% 0.48mg	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	40% 3.2mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	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	28.3% 198mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	412% 6176mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.8% 363g	8.08% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Pickled Green Olives:

• Frozen Chopped Broccoli, Unprepared has 2.6 times more Vitamin A, 2.5 times more Vitamin B1, 13.7 times more Vitamin B2, 2 times more Vitamin B3, 12.1 times more Vitamin B5, 4.2 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin C and 57.9 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 3.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Pickled Green Olives:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Iron, 1.6 times more Magnesium, 12.5 times more Phosphorus, 5 times more Potassium, 3.1 times more Selenium, 12 times more Zinc and 1.2 times more Water than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 3.2 times more Copper and 64.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Pickled Green Olives have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Carbohydrate, 2.5 times more Sugars and 2.7 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 5.6 times more Energy, 52.8 times more Fat, 46.1 times more Saturated Fat and 39.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Pickled Green Olives have similar amounts of Omega 3 and Fiber per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.