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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Frozen Broccoli Spears	Pickled Green Olives	Recommended Dietary Allowance
Energy	3.97% 115kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	62.7% 61g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	16.3% 21.2g	11.7% 15.2g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	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	31.3% 12g	34.5% 13g	38g per day for Men 19-50 years
Protein	21.7% 12g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	25% 226μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	2.14% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	5.88% 0.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pickled Green Olives	Recommended Dietary Allowance
Calcium	16.3% 163mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	35.7% 2.86mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	33.5% 234mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	412% 6176mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	9.7% 359g	8.08% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pickled Green Olives per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Broccoli Spears have 2.9 times more Vitamin A, 3.4 times more Vitamin B1, 16.3 times more Vitamin B2, 1.9 times more Vitamin B3, 10.5 times more Vitamin B5, 5.6 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin C and 72.4 times more Vitamin K than Pickled Green Olives.
• While 14 oz of Canned Pickled Green Olives contain 2.8 times more Vitamin E than Frozen Broccoli Spears.
• 14 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Broccoli Spears have 1.5 times more Iron, 1.5 times more Magnesium, 14.8 times more Phosphorus, 6 times more Potassium, 2.1 times more Selenium, 8.5 times more Zinc and 1.2 times more Water than Pickled Green Olives.
• While 14 oz of Canned Pickled Green Olives contain 1.3 times more Calcium, 3.3 times more Copper and 91.5 times more Sodium than Frozen Broccoli Spears.
• 14 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.4 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Sugars and 3 times more Protein than Pickled Green Olives.
• While 14 oz of Canned Pickled Green Olives contain 5 times more Energy, 45.1 times more Fat, 39 times more Saturated Fat and 32.8 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pickled Green Olives offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 14 ounces of Pickled Green Olives provide inadequate amounts of Protein