Comparing Nutrients in 1 pound Canned Jumbo Olives VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Jumbo Olives	Boiled Broccoli	Recommended Dietary Allowance
Energy	12.7% 367kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.6% 25.4g	25% 32.6g	130g per day for Men 19-50 years
Sugars	0% 0g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	30% 11.3g	39.4% 15g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	69.8% 0.91mg	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	0% 0μg	122% 490μg	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	7.56% 6.8mg	327% 294mg	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	50% 7.5mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Boiled Broccoli	Recommended Dietary Allowance
Calcium	42.6% 426mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	188% 15mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	38.3% 0.88mg	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	1.94% 13.6mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	10.3% 383g	11% 405g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli contains 4.5 times more Vitamin A, 21 times more Vitamin B1, more Vitamin B2, 25.1 times more Vitamin B3, 41.1 times more Vitamin B5, 16.7 times more Vitamin B6, more Vitamin B9, 43.3 times more Vitamin C and 100.8 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Boiled and Drained Broccoli have similar amounts of Vitamin E per 1 lb.
• Both Canned Ripe Jumbo Olives as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Ripe Jumbo Olives have 2.4 times more Calcium, 3.7 times more Copper, 5 times more Iron and 17.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.3 times more Magnesium, 9.7 times more Manganese, 22.3 times more Phosphorus, 32.6 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Boiled and Drained Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Ripe Jumbo Olives have 2.3 times more Energy, 16.8 times more Fat, 11.5 times more Saturated Fat and 10.7 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Omega 3, 1.3 times more Carbohydrate, more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.