Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Canned Jumbo Olives

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	10% 290kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	71% 68.7g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	28.4% 9.1g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	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	54.6% 30.6g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	19% 170μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	41% 410mg	94% 940mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	90% 7.2mg	415% 33.2mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	490% 7350mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Canned Jumbo Olives per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Canned Jumbo Olives to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Broccoli Spears has 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 Jumbo Olives.
• Both Frozen Broccoli Spears and Canned Jumbo Olives provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram 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 Frozen Broccoli Spears as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 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 Jumbo Olives.
• While 1 kg of Canned Ripe Jumbo Olives contains 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.
• Both Frozen Broccoli Spears and Canned Jumbo Olives contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 3 times more Omega 3, more Sugars and 3.2 times more Protein than Canned Jumbo Olives.
• While 1 kg of Canned Ripe Jumbo Olives contains 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.
• Both Frozen Broccoli Spears and Canned Jumbo Olives offer comparable quantities of Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Canned Jumbo Olives provide inadequate amounts of Protein