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

Macros Ratio

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

Macro Nutrients

	Pickled Green Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20% 575kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	62.7% 61g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.82g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.7% 15.2g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	8.05% 5.83g	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	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.14% 0.028mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.88% 0.94mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.83% 0.091mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	53.4% 0.69mg	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	2.98% 12μg	93% 373μg	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	301% 271mg	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	101% 15mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20.6% 206mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	16% 0.14mg	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	24.3% 1.94mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	2.27% 16mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	412% 6176mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.08% 299g	9.7% 359g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Pickled Green Olives have 2.8 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 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 Canned Pickled Green Olives.
• 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 Canned Pickled Green Olives as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Pickled Green Olives have 1.3 times more Calcium, 3.3 times more Copper and 91.5 times more Sodium than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 1.5 times more Iron, 1.5 times more Magnesium, 14.8 times more Phosphorus, 6 times more Potassium, 2.1 times more Selenium and 8.5 times more Zinc than Canned Pickled Green Olives.
• Both Pickled Green Olives and Frozen Broccoli Spears contain similar levels of Water per 14 ounces.
• 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 Pickled Green Olives have 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.
• While 14 oz of Frozen Broccoli Spears contain 1.4 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Sugars and 3 times more Protein than Canned Pickled Green Olives.
• Both Pickled Green Olives and Frozen Broccoli Spears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Pickled Green Olives provide inadequate amounts of Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6