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

Macros Ratio

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

Macro Nutrients

	Canned Jumbo Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	12.7% 367kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	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	19.6% 25.4g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0% 0g	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	30% 11.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	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	0% 0μg	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	7.56% 6.8mg	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	50% 7.5mg	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

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

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

• Canned Ripe Jumbo Olives have 1.2 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 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 Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Ripe Jumbo Olives have 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.
• While Frozen Broccoli Spears contain 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 Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Frozen Broccoli Spears have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Ripe Jumbo Olives have 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.
• While Frozen Broccoli Spears contain 3 times more Omega 3, more Sugars and 3.2 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Frozen Broccoli Spears have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Canned Ripe Jumbo Olives as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.