Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	9.66% 280kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	32% 5.44g	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	43% 56g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	0% 0g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	55.4% 31g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	9.23% 0.12mg	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	0% 0μg	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	16.7% 15mg	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	110% 16.5mg	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	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	33% 330mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	251% 2.26mg	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	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	8.7% 0.2mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	2.65% 90mg	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	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	22.8% 843g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Canned Jumbo Olives:

• Boiled Chopped Frozen Broccoli has 3 times more Vitamin A, 18.3 times more Vitamin B1, more Vitamin B2, 20.8 times more Vitamin B3, 18.3 times more Vitamin B5, 10.8 times more Vitamin B6, more Vitamin B9, 26.7 times more Vitamin C and 62.9 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Boiled Chopped Frozen Broccoli and Canned Ripe Jumbo Olives have similar amounts of Vitamin E per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Canned Jumbo Olives:

• Boiled Chopped Frozen Broccoli has 3.3 times more Magnesium, 11.2 times more Manganese, 16.3 times more Phosphorus, 15.8 times more Potassium and 1.3 times more Zinc than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.8 times more Calcium, 6.6 times more Copper, 5.4 times more Iron, 1.3 times more Selenium and 66.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Ripe Jumbo Olives have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Chopped Frozen Broccoli has more Sugars and 3.2 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 2.9 times more Energy, 57.3 times more Fat, 50.5 times more Saturated Fat and 41.8 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Ripe Jumbo Olives have similar amounts of Omega 3, Carbohydrate and Fiber per 1 kg.
• Both Boiled Chopped Frozen Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.