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

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Small Ripe Olives	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	40% 1160kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	71.2% 22.8g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	46.5% 60.4g	41% 53.5g	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	42% 16g	79% 30g	38g per day for Men 19-50 years
Protein	15% 8.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Cooked Chopped 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	2.3% 0.37mg	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	6.92% 0.09mg	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	140% 560μg	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	10% 9mg	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 Small Ripe Olives	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	88% 880mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	279% 2.5mg	37.8% 0.34mg	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	785% 62.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	2.35% 80mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	490% 7350mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	21.6% 800g	24.5% 907g	3700g per day for Men 19-50 years

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

• Canned Small Ripe Olives have 1.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3 times more Vitamin A, 18.3 times more Vitamin B1, more Vitamin B2, 12.4 times more Vitamin B3, 18.3 times more Vitamin B5, 14.4 times more Vitamin B6, more Vitamin B9, 44.6 times more Vitamin C and 62.9 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Small Ripe Olives have 2.7 times more Calcium, 7.4 times more Copper, 10.3 times more Iron, 1.3 times more Selenium and 66.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Magnesium, 11.2 times more Manganese, 16.3 times more Phosphorus, 17.8 times more Potassium and 1.3 times more Zinc than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Small Ripe Olives have 4.1 times more Energy, 90.8 times more Fat, 126.6 times more Saturated Fat and 48.4 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, more Sugars, 1.9 times more Fiber and 3.7 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled Chopped Frozen Broccoli have similar amounts of Carbohydrate per 1 kg.
• Both Canned Small Ripe Olives as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.