Comparing Nutrients in 1 pound Pickled Green Olives VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pickled Green Olives	3%	88%	9%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pickled Green Olives	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	22.7% 658kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	32.4% 5.5g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	39.4% 15g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.34% 4.67g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Pickled Green Olives	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	10% 91μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.08mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pickled Green Olives	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	23.6% 236mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	27.8% 2.22mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	471% 7058mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.23% 341g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Pickled Green Olives VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Pickled Green Olives vs Cooked Broccoli Raab:

• 1 pound of Pickled Green Olives has 1.5 times more Vitamin E than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 11.4 times more Vitamin A, 8 times more Vitamin B1, 20 times more Vitamin B2, 8.5 times more Vitamin B3, 19.5 times more Vitamin B5, 7.1 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C and 182.9 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pickled Green Olives vs Cooked Broccoli Raab:

• 1 pound of Pickled Green Olives has 1.6 times more Copper and 27.8 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.3 times more Calcium, 2.6 times more Iron, 2.5 times more Magnesium, 20.5 times more Phosphorus, 8.2 times more Potassium, 1.4 times more Selenium and 13.5 times more Zinc than Canned Pickled Green Olives.
• Both Pickled Green Olives and Cooked Broccoli Raab 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 5.8 times more Energy, 29.5 times more Fat, 22.8 times more Saturated Fat, 39.2 times more Omega 6 and 1.2 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.2 times more Omega 3 and 3.7 times more Protein than Canned Pickled Green Olives.
• Both Pickled Green Olives and Cooked Broccoli Raab offer comparable quantities of Fiber per one pound.
• 1 pound of Pickled Green Olives provide inadequate amounts of Protein
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6