Comparing Nutrients in 300 calories Broccoli VS Canned Jumbo Olives

Weight per 300 calories

• Broccoli: 882g
• Canned Jumbo Olives: 370g

Canned Ripe Jumbo Olives have 2.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Canned Jumbo Olives?

Macros Ratio

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

Macro Nutrients

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	10.5% 3.37g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	16% 20.8g	130g per day for Men 19-50 years
Sugars	20.7% 15g	0% 0g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	24.4% 9.26g	38g per day for Men 19-50 years
Protein	44.4% 25g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	7% 63μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	0.51% 0.081mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	1.1% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	3.4% 0.044mg	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	139% 556μg	0% 0μg	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	875% 787mg	6.17% 5.56mg	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	46% 6.9mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	4.32% 5.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Canned Jumbo Olives	Recommended Dietary Allowance
Calcium	41.5% 415mg	35% 348mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	93% 0.84mg	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	80.5% 6.44mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	3.53% 15mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	3.22% 0.074mg	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	83% 582mg	1.6% 11mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	0.98% 33.3mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	21.3% 788g	8.44% 312g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Canned Jumbo Olives:

• Raw Broccoli has 4.3 times more Vitamin A, 56.4 times more Vitamin B1, more Vitamin B2, 69.2 times more Vitamin B3, 91 times more Vitamin B5, 34.7 times more Vitamin B6, more Vitamin B9, 141.7 times more Vitamin C and 172.9 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Vitamin E per 300 kcal.
• Both Raw Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Canned Jumbo Olives:

• Raw Broccoli has 12.5 times more Magnesium, 25 times more Manganese, 52.4 times more Phosphorus, 83.6 times more Potassium, 6.6 times more Selenium, 4.4 times more Zinc and 2.5 times more Water than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 1.9 times more Copper, 1.9 times more Iron and 9.3 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 3.7 times more Omega 3, 2.8 times more Carbohydrate, more Sugars, 2.5 times more Fiber and 6.9 times more Protein than Canned Ripe Jumbo Olives.
• While Canned Ripe Jumbo Olives contain 7.8 times more Fat, 3.3 times more Saturated Fat and 4.7 times more Omega 6 than Raw Broccoli.
• Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.