Comparing Nutrients in 1 pound Canned Small Ripe Olives VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Small Ripe Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	18% 526kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.4g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	32.3% 10.3g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0% 0g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	36% 13.6g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	8.57% 77μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.13% 0.014mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.05% 0.17mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.36% 0.068mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	45.4% 0.59mg	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	76% 304μg	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	4.54% 4.1mg	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	40% 399mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	19% 0.17mg	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	356% 28.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	3.94% 0.091mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	222% 3334mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.8% 363g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Small Ripe Olives vs Frozen Chopped Broccoli:

• Canned Small Ripe Olives have 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Vitamin A, 17.7 times more Vitamin B1, more Vitamin B2, 12.7 times more Vitamin B3, 18.6 times more Vitamin B5, 14.4 times more Vitamin B6, more Vitamin B9, 62.7 times more Vitamin C and 57.9 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Small Ripe Olives vs Frozen Chopped Broccoli:

• Canned Small Ripe Olives have 1.6 times more Calcium, 6.6 times more Copper, 7.8 times more Iron and 30.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Magnesium, 14.7 times more Manganese, 16.7 times more Phosphorus, 26.5 times more Potassium, 3.1 times more Selenium and 2.2 times more Zinc than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Small Ripe Olives have 4.5 times more Energy, 37.6 times more Fat, 51.8 times more Saturated Fat, 20.3 times more Omega 6 and 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, more Sugars, 1.9 times more Fiber and 3.3 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.