Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Pickled Green Olives

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Pickled Green Olives: 345g

Canned Pickled Green Olives have 5.2 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	54.5% 53g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	22% 7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	24.6% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	10% 13.2g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	2.57% 1.86g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	30% 11.4g	38g per day for Men 19-50 years
Protein	99% 55.4g	6.34% 3.55g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	101% 911μg	7.66% 69μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	6.03% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	1.86% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	8.22% 0.11mg	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	250% 1000μg	2.6% 10.3μg	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	796% 716mg	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	157% 23.6mg	87.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	4.02% 4.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Calcium	59% 589mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	46% 0.41mg	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	136% 11mg	21% 1.7mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	9.03% 38mg	420mg per day for Men 19-50 years
Manganese	173% 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	125% 875mg	1.97% 13.8mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	5.64% 3.1μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	358% 5366mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1.25% 0.14mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	7% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Pickled Green Olives:

• Boiled Chopped Frozen Broccoli has 13.2 times more Vitamin A, 13.6 times more Vitamin B1, 59.9 times more Vitamin B2, 10 times more Vitamin B3, 61.7 times more Vitamin B5, 21.7 times more Vitamin B6, 96.7 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 325.9 times more Vitamin K than Canned Pickled Green Olives.
• Both Boiled Chopped Frozen Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Pickled Green Olives:

• Boiled Chopped Frozen Broccoli has 3.3 times more Calcium, 1.5 times more Copper, 6.4 times more Iron, 6.1 times more Magnesium, 63.4 times more Phosphorus, 17.5 times more Potassium, 4 times more Selenium, 36.3 times more Zinc and 6.2 times more Water than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 27.3 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 2.4 times more Omega 3, 7.2 times more Carbohydrate, 14.1 times more Sugars, 4.7 times more Fiber and 15.6 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 24.7 times more Fat, 21.8 times more Saturated Fat and 18 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Canned Pickled Green Olives have similar amounts of Energy per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.