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

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pickled Green Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	22.7% 658kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	9.2% 6.67g	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	39.4% 15g	36% 13.6g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	10% 91μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.08mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	61% 0.79mg	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	3.4% 13.6μg	107% 426μg	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	0% 0mg	344% 310mg	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	115% 17.3mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	23.6% 236mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	18% 0.16mg	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	27.8% 2.22mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	NA	50.5% 1.16mg	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	2.6% 18mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	471% 7058mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.23% 341g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Pickled Green Olives has 2.8 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.9 times more Vitamin A, 3.4 times more Vitamin B1, 16.3 times more Vitamin B2, 1.9 times more Vitamin B3, 10.5 times more Vitamin B5, 5.6 times more Vitamin B6, 31.3 times more Vitamin B9, more Vitamin C and 72.4 times more Vitamin K than Canned Pickled Green Olives.
• 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 Canned Pickled Green Olives as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Pickled Green Olives has 1.3 times more Calcium, 3.3 times more Copper and 91.5 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Iron, 1.5 times more Magnesium, 14.8 times more Phosphorus, 6 times more Potassium, 2.1 times more Selenium and 8.5 times more Zinc than Canned Pickled Green Olives.
• Both Pickled Green Olives and Frozen Broccoli Spears contain similar levels of Water 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 Pickled Green Olives has 5 times more Energy, 45.1 times more Fat, 39 times more Saturated Fat and 32.8 times more Omega 6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.4 times more Omega 3, 1.4 times more Carbohydrate, 2.7 times more Sugars and 3 times more Protein than Canned Pickled Green Olives.
• Both Pickled Green Olives and Frozen Broccoli Spears offer comparable quantities of Fiber per one pound.
• 1 pound of Pickled Green Olives provide inadequate amounts of Protein
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6