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

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Jumbo Olives	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	28% 810kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	71% 68.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	0% 0g	20.3% 14.7g	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	19% 170μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.38% 0.22mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	100% 1.3mg	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	75% 300μg	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	16.7% 15mg	446% 401mg	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	110% 16.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	94% 940mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	47.8% 0.43mg	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	415% 33.2mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	141% 3.25mg	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	4.3% 30mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.8% 843g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Jumbo Olives has 1.3 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 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.
• 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 Canned Ripe Jumbo Olives as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Jumbo Olives has 1.8 times more Calcium, 5.3 times more Copper, 5.4 times more Iron and 30.6 times more Sodium than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 5 times more Magnesium, 16.3 times more Manganese, 18.3 times more Phosphorus, 20 times more Potassium, 2.1 times more Selenium and 1.4 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Boiled Spears Frozen Broccoli 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 Canned Jumbo Olives has 2.9 times more Energy, 62.5 times more Fat, 50.5 times more Saturated Fat and 41.8 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Sugars and 3.2 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Boiled Spears Frozen Broccoli offer comparable quantities of Omega 3, Carbohydrate and Fiber per one kilogram.
• 1 kilogram of Canned Jumbo Olives provide inadequate amounts of Protein
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6