Comparing Nutrients in 1 pound Canned Jumbo Olives VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Energy	12.7% 367kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	1.2% 0.2g	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	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	0% 0g	13.8% 9.98g	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	5.8% 4.2g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	30% 11.3g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	76.4% 0.99mg	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	69% 277μg	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	428% 386mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Calcium	42.6% 426mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	35.3% 0.32mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	66.5% 1.53mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	52% 1764mg	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	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10.3% 383g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Jumbo Olives versus 1 lb of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Jumbo Olives vs Brussels Sprouts:

• 1 pound of Canned Jumbo Olives has 1.9 times more Vitamin E than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 2.2 times more Vitamin A, 46.3 times more Vitamin B1, more Vitamin B2, 33.9 times more Vitamin B3, 20.6 times more Vitamin B5, 18.3 times more Vitamin B6, more Vitamin B9, 56.7 times more Vitamin C and 126.4 times more Vitamin K than Canned Ripe Jumbo Olives.
• 1 pound of Canned Jumbo Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Ripe Jumbo Olives as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Jumbo Olives vs Brussels Sprouts:

• 1 pound of Canned Jumbo Olives has 2.2 times more Calcium, 3.2 times more Copper, 2.4 times more Iron and 29.4 times more Sodium than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 5.8 times more Magnesium, 16.9 times more Manganese, 23 times more Phosphorus, 43.2 times more Potassium, 1.8 times more Selenium and 1.9 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Brussels Sprouts contain similar levels of Water per one pound.
• 1 pound of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Jumbo Olives has 1.9 times more Energy, 22.9 times more Fat, 14.7 times more Saturated Fat and 12.1 times more Omega 6 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 2.4 times more Omega 3, 1.6 times more Carbohydrate, more Sugars, 1.5 times more Fiber and 3.5 times more Protein than Canned Ripe Jumbo Olives.
• 1 pound of Canned Jumbo Olives provide inadequate amounts of Protein
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6