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Comparing Nutrients in 300 calories Canned Small Ripe OlivesVS Broccoli

Weight per 300 calories

Canned Small Ripe Olives
259g
Broccoli
882g

Canned Small Ripe Olives have 3.4 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Small Ripe Olives
3%
78%
19%
Broccoli
27%
8%
65%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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29%28g
Fat
3.37%3.26g
28 gvs3.26 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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18.4%5.9g
Saturated Fat
3.14%1g
5.9 gvs1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
34.7%0.56g
0 gvs0.56 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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9.57%1.63g
Omega 6
2.54%0.43g
1.63 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12%15.6g
Carbohydrate
45%58.6g
15.6 gvs58.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0%0g
Sugars
20.7%15g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs15 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
8.28%6g
≤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]
NA gvs6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.32g
NA gvs4.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.88g
NA gvs0.88 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.14g
Fiber
60.4%23g
4.14 gvs23 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.88%2.17g
Protein
44.4%25g
2.17 gvs25 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

4.9%44μg
Vitamin A
30.4%274μg
RAE, retinol activity equivalents
44 μgvs274 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.65%0.008mg
Vitamin B1
52.2%0.63mg
Thiamine
0.008 mgvs0.63 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0%0mg
Vitamin B2
79.4%1.03mg
Riboflavin
0 mgvs1.03 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.6%0.096mg
Vitamin B3
35.2%5.64mg
Niacin, nicotinic acid, niacinamide
0.096 mgvs5.64 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.78%0.039mg
Vitamin B5
101%5.06mg
Pantothenic acid
0.039 mgvs5.06 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.8%0.023mg
Vitamin B6
119%1.54mg
Pyridoxine
0.023 mgvs1.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0%0μg
Vitamin B9
139%556μg
Folates and Folic Acid
0 μgvs556 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.6%2.33mg
Vitamin C
875%787mg
Ascorbic acid
2.33 mgvs787 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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28.4%4.27mg
Vitamin E
46%6.9mg
Tocopherols and Tocotrienols
4.27 mgvs6.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3%3.62μg
Vitamin K
747%896μg
Phytomenadione or phylloquinone
3.62 μgvs896 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

22.8%228mg
Calcium
41.5%415mg
228 mgvs415 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72%0.65mg
Copper
48%0.43mg
0.65 mgvs0.43 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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203%16.2mg
Iron
80.5%6.44mg
16.2 mgvs6.44 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.46%10.3mg
Magnesium
44%185mg
10.3 mgvs185 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2.25%0.052mg
Manganese
80.6%1.85mg
0.052 mgvs1.85 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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1.1%7.76mg
Phosphorus
83%582mg
7.76 mgvs582 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.61%20.7mg
Potassium
82%2788mg
20.7 mgvs2788 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.23%2.33μg
Selenium
40%22μg
2.33 μgvs22 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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127%1901mg
Sodium
19.4%291mg
1901 mgvs291 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.17%0.57mg
Zinc
33%3.6mg
0.57 mgvs3.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.6%207g
Water
21.3%788g
207 gvs788 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Small Ripe Olives vs Broccoli:
Comparing minerals per 300 calories for Canned Small Ripe Olives vs Broccoli:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: