Comparing Nutrients in 14 ounces Canned Jumbo Olives VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Energy	11% 321kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.68% 0.12g	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	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	0% 0g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	26% 9.92g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.87% 3.85g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.55% 0.087mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	52.2% 0.68mg	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	82.4% 329μg	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	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Calcium	37.3% 373mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	18.5% 0.17mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	68% 1.57mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.05% 335g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Jumbo Olives versus 14 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Raw Broccoli Raab contain 7.7 times more Vitamin A, 54 times more Vitamin B1, more Vitamin B2, 55.5 times more Vitamin B3, 21.5 times more Vitamin B5, 14.3 times more Vitamin B6, more Vitamin B9, 13.5 times more Vitamin C and 160 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Canned Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Ripe Jumbo Olives as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Jumbo Olives have 5.4 times more Copper, 1.6 times more Iron and 22.3 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 5.5 times more Magnesium, 19.8 times more Manganese, 24.3 times more Phosphorus, 21.8 times more Potassium and 3.5 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Ripe Jumbo Olives as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Jumbo Olives have 3.7 times more Energy, 14 times more Fat, 11 times more Saturated Fat, 18.8 times more Omega 6 and 2 times more Carbohydrate than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 4.6 times more Omega 3 and 3.3 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Jumbo Olives provide inadequate amounts of Protein
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6