Comparing Nutrients in 14 ounces Canned Jumbo Olives VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Jumbo Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11% 321kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	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	17% 22.3g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	0% 0g	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	26% 9.92g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.55% 0.087mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	0% 0μg	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	6.6% 5.95mg	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	43.7% 6.55mg	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

	Canned Jumbo Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	37.3% 373mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	165% 13mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	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	1.7% 12mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	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	194% 2917mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.05% 335g	9.7% 359g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives have 1.2 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.4 times more Vitamin A, 24 times more Vitamin B1, more Vitamin B2, 21 times more Vitamin B3, 16.1 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin B9, 45.5 times more Vitamin C and 72.4 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Canned Ripe Jumbo Olives have 2.3 times more Calcium, 6.3 times more Copper, 4.6 times more Iron and 43.2 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4 times more Magnesium, 12.8 times more Manganese, 19.7 times more Phosphorus, 27.8 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Frozen Broccoli Spears have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Ripe Jumbo Olives have 2.8 times more Energy, 20.2 times more Fat, 17.5 times more Saturated Fat and 14.7 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3 times more Omega 3, more Sugars and 3.2 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Frozen Broccoli Spears have similar amounts of Carbohydrate and Fiber per 14 oz.
• Both Canned Ripe Jumbo Olives as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.