Comparing Nutrients in 14 ounces Canned Small Ripe Olives VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Small Ripe Olives	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16% 460kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	44.6% 43.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	28.3% 9.05g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	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	16.7% 6.35g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.95% 3.33g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.99% 0.012mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.92% 0.15mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	39.7% 0.52mg	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	55.6% 222μg	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	3.97% 3.57mg	177% 159mg	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% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	35% 349mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	15% 0.13mg	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	312% 25mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.8mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	194% 2917mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.6% 317g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Small Ripe Olives vs Cooked Chopped Frozen Broccoli:

• Canned Small Ripe Olives have 1.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3 times more Vitamin A, 18.3 times more Vitamin B1, more Vitamin B2, 12.4 times more Vitamin B3, 18.3 times more Vitamin B5, 14.4 times more Vitamin B6, more Vitamin B9, 44.6 times more Vitamin C and 62.9 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Small Ripe Olives vs Cooked Chopped Frozen Broccoli:

• Canned Small Ripe Olives have 2.7 times more Calcium, 7.4 times more Copper, 10.3 times more Iron, 1.3 times more Selenium and 66.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Magnesium, 11.2 times more Manganese, 16.3 times more Phosphorus, 17.8 times more Potassium and 1.3 times more Zinc than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled Chopped Frozen Broccoli have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Small Ripe Olives have 4.1 times more Energy, 90.8 times more Fat, 126.6 times more Saturated Fat and 48.4 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, more Sugars, 1.9 times more Fiber and 3.7 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 14 oz.
• Both Canned Small Ripe Olives as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.