Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Frozen Chopped Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Energy	4.07% 118kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	32.4% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	3.38% 2.45g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	2.1% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	11% 0.14mg	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	76% 304μg	3.4% 13.6μg	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	284% 256mg	0% 0mg	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	37% 5.53mg	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Calcium	25.4% 254mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	60.5% 0.54mg	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	46% 3.67mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	NA	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	32.4% 227mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	471% 7058mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Pickled Green Olives:

• Frozen Chopped Broccoli, Unprepared has 2.6 times more Vitamin A, 2.5 times more Vitamin B1, 13.7 times more Vitamin B2, 2 times more Vitamin B3, 12.1 times more Vitamin B5, 4.2 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin C and 57.9 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 3.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Pickled Green Olives:

• Frozen Chopped Broccoli, Unprepared has 1.7 times more Iron, 1.6 times more Magnesium, 12.5 times more Phosphorus, 5 times more Potassium, 3.1 times more Selenium, 12 times more Zinc and 1.2 times more Water than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 3.2 times more Copper and 64.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Pickled Green Olives have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 1.2 times more Carbohydrate, 2.5 times more Sugars and 2.7 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 5.6 times more Energy, 52.8 times more Fat, 46.1 times more Saturated Fat and 39.2 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Pickled Green Olives have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.