Comparing Nutrients in 300 calories Broccoli Raab VS Pickled Green Olives

Weight per 300 calories

• Broccoli Raab: 1364g
• Pickled Green Olives: 207g

Canned Pickled Green Olives have 6.6 times more energy per unit of mass than Raw Broccoli Raab, which is average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	14.8% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	6.1% 7.94g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	1.54% 1.1g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	18% 6.83g	38g per day for Men 19-50 years
Protein	77% 43.2g	3.8% 2.13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	198% 1786μg	4.6% 41.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	3.62% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	4.93% 0.064mg	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	283% 1132μg	1.55% 6.2μg	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	306% 275mg	0% 0mg	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	147% 22mg	52.6% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Calcium	147% 1473mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	27.6% 0.25mg	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	365% 29mg	12.7% 1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	5.4% 22.8mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	NA	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	142% 995mg	1.2% 8.28mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	3.4% 1.86μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	215% 3219mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	0.75% 0.083mg	11mg per day for Men 19-50 years
Water	34% 1262g	4.2% 156g	3700g per day for Men 19-50 years

Broccoli Raab VS Pickled Green Olives Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Pickled Green Olives?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Pickled Green Olives:

• 300 calories of Broccoli Raab have 43.2 times more Vitamin A, 50.8 times more Vitamin B1, 121.5 times more Vitamin B2, 34 times more Vitamin B3, 92.3 times more Vitamin B5, 36.4 times more Vitamin B6, 182.3 times more Vitamin B9, more Vitamin C, 2.8 times more Vitamin E and 1054.5 times more Vitamin K than Pickled Green Olives.
• 300 calories of Pickled Green 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 Raw Broccoli Raab as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Pickled Green Olives:

• 300 calories of Broccoli Raab have 13.7 times more Calcium, 2.3 times more Copper, 28.8 times more Iron, 13.2 times more Magnesium, 120.3 times more Phosphorus, 30.8 times more Potassium, 7.3 times more Selenium, 126.9 times more Zinc and 8.1 times more Water than Pickled Green Olives.
• While 300 kcal of Canned Pickled Green Olives contain 7.2 times more Sodium than Raw Broccoli Raab.
• 300 calories of Pickled Green Olives lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 13.5 times more Omega 3, 4.9 times more Carbohydrate, 4.6 times more Sugars, 5.4 times more Fiber and 20.3 times more Protein than Pickled Green Olives.
• While 300 kcal of Canned Pickled Green Olives contain 4.7 times more Fat, 3.7 times more Saturated Fat and 6.4 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Pickled Green Olives offer comparable quantities of Energy per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6
• 300 calories of Pickled Green Olives provide inadequate amounts of Protein