Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Energy	9.66% 280kcal	50% 1450kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	158% 153g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	63.4% 20.3g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	71.5% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	29.5% 38.4g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	7.45% 5.4g	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	79% 30g	87% 33g	38g per day for Men 19-50 years
Protein	55.4% 31g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	24% 0.31mg	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	140% 560μg	7.5% 30μg	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	446% 401mg	0% 0mg	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	88% 13mg	254% 38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Calcium	33% 330mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	133% 1.2mg	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	76.3% 6.1mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	NA	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	70% 490mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	1037% 15560mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	20.3% 753g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Pickled Green Olives:

• Boiled Chopped Frozen Broccoli has 2.6 times more Vitamin A, 2.6 times more Vitamin B1, 11.6 times more Vitamin B2, 1.9 times more Vitamin B3, 11.9 times more Vitamin B5, 4.2 times more Vitamin B6, 18.7 times more Vitamin B9, more Vitamin C and 62.9 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 2.9 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Pickled Green Olives:

• Boiled Chopped Frozen Broccoli has 1.2 times more Iron, 12.3 times more Phosphorus, 3.4 times more Potassium, 7 times more Zinc and 1.2 times more Water than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.6 times more Calcium, 3.5 times more Copper, 1.3 times more Selenium and 141.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Pickled Green Olives have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli has 1.4 times more Carbohydrate, 2.7 times more Sugars and 3 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 5.2 times more Energy, 127.7 times more Fat, 112.7 times more Saturated Fat, 2.2 times more Omega 3 and 93.5 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Pickled Green Olives have similar amounts of Fiber per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.