Comparing Nutrients in 1 kilogram Canned Jumbo Olives VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Energy	28% 810kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	71% 68.7g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	28.4% 9.1g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	32% 5.44g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	22% 28.5g	130g per day for Men 19-50 years
Sugars	0% 0g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	65.8% 25g	71% 27g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	19% 170μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.38% 0.22mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Calcium	94% 940mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	22.8% 843g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Broccoli Raab per 1 kg

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

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

• 1 kg of Raw Broccoli Raab contains 7.7 times more Vitamin A, 54 times more Vitamin B1, more Vitamin B2, 55.5 times more Vitamin B3, 21.5 times more Vitamin B5, 14.3 times more Vitamin B6, more Vitamin B9, 13.5 times more Vitamin C and 160 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab 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 Canned Ripe Jumbo Olives as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Jumbo Olives has 5.4 times more Copper, 1.6 times more Iron and 22.3 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 5.5 times more Magnesium, 19.8 times more Manganese, 24.3 times more Phosphorus, 21.8 times more Potassium and 3.5 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Ripe Jumbo Olives as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Jumbo Olives has 3.7 times more Energy, 14 times more Fat, 11 times more Saturated Fat, 18.8 times more Omega 6 and 2 times more Carbohydrate than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 4.6 times more Omega 3 and 3.3 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Jumbo Olives provide inadequate amounts of Protein
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6