Comparing Nutrients in 14 ounces Broccoli VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	4.65% 135kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	17% 22.3g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	26% 9.92g	38g per day for Men 19-50 years
Protein	20% 11g	6.87% 3.85g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	0.99% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	0.55% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	3.66% 0.048mg	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	62.5% 250μg	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	393% 354mg	6.6% 5.95mg	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	20.6% 3.1mg	43.7% 6.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	18.7% 187mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	100% 0.9mg	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	36.2% 2.9mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	3.45% 0.079mg	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	37.4% 262mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	194% 2917mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.05% 335g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Canned Jumbo Olives:

• Raw Broccoli has 1.8 times more Vitamin A, 23.7 times more Vitamin B1, more Vitamin B2, 29 times more Vitamin B3, 38.2 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin B9, 59.5 times more Vitamin C and 72.6 times more Vitamin K than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.1 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Canned Jumbo Olives:

• Raw Broccoli has 5.3 times more Magnesium, 10.5 times more Manganese, 22 times more Phosphorus, 35.1 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2 times more Calcium, 4.6 times more Copper, 4.5 times more Iron and 22.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.5 times more Omega 3, more Sugars and 2.9 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.4 times more Energy, 18.6 times more Fat, 8 times more Saturated Fat and 11.1 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Raw Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.