Comparing Nutrients in 1 pound Canned Jumbo Olives VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Jumbo Olives	Broccoli	Recommended Dietary Allowance
Energy	12.7% 367kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	0% 0g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Broccoli	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	52% 2.6mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Broccoli	Recommended Dietary Allowance
Calcium	42.6% 426mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	24.7% 0.22mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	17% 1.86mg	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 Broccoli:

• Canned Ripe Jumbo Olives have 2.1 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin A, 23.7 times more Vitamin B1, more Vitamin B2, 29 times more Vitamin B3, 38.2 times more Vitamin B5, 14.6 times more Vitamin B6, more Vitamin B9, 59.5 times more Vitamin C and 72.6 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Ripe Jumbo Olives have 2 times more Calcium, 4.6 times more Copper, 4.5 times more Iron and 22.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 5.3 times more Magnesium, 10.5 times more Manganese, 22 times more Phosphorus, 35.1 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Broccoli have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Ripe Jumbo Olives have 2.4 times more Energy, 18.6 times more Fat, 8 times more Saturated Fat and 11.1 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Omega 3, more Sugars and 2.9 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Raw Broccoli have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Canned Ripe Jumbo Olives as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.