Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Energy	4.38% 127kcal	22.7% 658kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	71.6% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	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	18.7% 24.3g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	36% 13.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	25% 14g	8.34% 4.67g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	6.7% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	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	34% 136μg	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	202% 182mg	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	40% 6mg	115% 17.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Calcium	23% 231mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	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	34.6% 2.77mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	35.6% 249mg	2.6% 18mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	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	12.4% 1.36mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11% 411g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Pickled Green Olives per 1 lb

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

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

• 1 pound of Boiled Spears Frozen Broccoli has 2.6 times more Vitamin A, 2.6 times more Vitamin B1, 11.6 times more Vitamin B2, 1.9 times more Vitamin B3, 11.9 times more Vitamin B5, 4.2 times more Vitamin B6, 10 times more Vitamin B9, more Vitamin C and 62.9 times more Vitamin K than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 2.9 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Spears Frozen Broccoli has 1.2 times more Iron, 1.8 times more Magnesium, 13.8 times more Phosphorus, 4.3 times more Potassium, 2.1 times more Selenium, 7.5 times more Zinc and 1.2 times more Water than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 2.8 times more Copper and 64.8 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pickled Green Olives contain similar levels of Calcium per one pound.
• 1 pound of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 1.4 times more Carbohydrate, 2.7 times more Sugars and 3 times more Protein than Pickled Green Olives.
• While 1 lb of Canned Pickled Green Olives contains 5.2 times more Energy, 139.3 times more Fat, 112.7 times more Saturated Fat, 2.2 times more Omega 3 and 93.5 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pickled Green Olives offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Pickled Green Olives provide inadequate amounts of Protein