Comparing Nutrients in 1 pound Canned Jumbo Olives VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Jumbo Olives	Cauliflower	Recommended Dietary Allowance
Energy	12.7% 367kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	13% 4.12g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	0% 0g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Cauliflower	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.62% 0.1mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Cauliflower	Recommended Dietary Allowance
Calcium	42.6% 426mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.3% 383g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Cauliflower per 1 lb

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

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

• 1 pound of Canned Jumbo Olives has 20.6 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 16.7 times more Vitamin B1, more Vitamin B2, 23 times more Vitamin B3, 44.5 times more Vitamin B5, 15.3 times more Vitamin B6, more Vitamin B9, 32.1 times more Vitamin C and 11.1 times more Vitamin K than Canned Ripe Jumbo Olives.
• 1 pound of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Canned Ripe Jumbo Olives as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Jumbo Olives has 4.3 times more Calcium, 5.8 times more Copper, 7.9 times more Iron and 24.5 times more Sodium than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.8 times more Magnesium, 7.8 times more Manganese, 14.7 times more Phosphorus and 33.2 times more Potassium than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Cauliflower contain similar levels of Water per one pound.
• 1 pound of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Ripe Jumbo Olives as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Jumbo Olives has 3.2 times more Energy, 24.5 times more Fat, 7 times more Saturated Fat, 2.7 times more Omega 3, 34 times more Omega 6 and 1.3 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains more Sugars and 2 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Cauliflower offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Jumbo Olives provide inadequate amounts of Protein
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6