Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Canned Jumbo Olives

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Canned Jumbo Olives	4%	70%	26%

Macro Nutrients

	Frozen Broccoli Spears	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	4.54% 132kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	13% 4.12g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	14.5% 2.47g	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	19.6% 25.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	0% 0g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	24.8% 14g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	0.62% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	1.36% 0.068mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	4.2% 0.054mg	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	107% 426μg	0% 0μg	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	344% 310mg	7.56% 6.8mg	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	41% 6.12mg	50% 7.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	18.6% 186mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	114% 1.03mg	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	41% 3.27mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	3.94% 0.091mg	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	38.2% 268mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	1.2% 41mg	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	5.14% 77mg	222% 3334mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 411g	10.3% 383g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Frozen Broccoli Spears has 3.4 times more Vitamin A, 24 times more Vitamin B1, more Vitamin B2, 21 times more Vitamin B3, 16.1 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin B9, 45.5 times more Vitamin C and 72.4 times more Vitamin K than Canned Jumbo Olives.
• Both Frozen Broccoli Spears and Canned Jumbo Olives provide similar amounts of Vitamin E per one pound.
• 1 pound 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 Frozen Broccoli Spears as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen Broccoli Spears has 4 times more Magnesium, 12.8 times more Manganese, 19.7 times more Phosphorus, 27.8 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Canned Jumbo Olives.
• While 1 lb of Canned Ripe Jumbo Olives contains 2.3 times more Calcium, 6.3 times more Copper, 4.6 times more Iron and 43.2 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Jumbo Olives contain similar levels of Water per one pound.
• 1 pound of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 3 times more Omega 3, more Sugars and 3.2 times more Protein than Canned Jumbo Olives.
• While 1 lb of Canned Ripe Jumbo Olives contains 2.8 times more Energy, 20.2 times more Fat, 17.5 times more Saturated Fat and 14.7 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Canned Jumbo Olives offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 pound of Canned Jumbo Olives provide inadequate amounts of Protein