Comparing Nutrients in 500 calories Canned Jumbo Olives VS Frozen Broccoli Spears

Weight per 500 calories

• Canned Jumbo Olives: 617g
• Frozen Broccoli Spears: 1724g

Canned Jumbo Olives have 2.8 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Which food has more nutrients per 500 calories - Canned Jumbo Olives or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Jumbo Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.6% 34.6g	71% 92g	130g per day for Men 19-50 years
Sugars	0% 0g	35% 25.3g	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	40.6% 15.4g	136% 51.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.019mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	232% 3mg	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	405% 1621μg	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	10.3% 9.26mg	1308% 1178mg	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	68% 10mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.64μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	58% 580mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	69% 0.62mg	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	256% 20.5mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	5.88% 24.7mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	5.37% 0.12mg	192% 4.4mg	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	2.65% 18.5mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	302% 4537mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	14% 521g	42% 1561g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Jumbo Olives vs Frozen Broccoli Spears:

• Frozen Broccoli Spears contain 9.4 times more Vitamin A, 67 times more Vitamin B1, more Vitamin B2, 58.7 times more Vitamin B3, 45.1 times more Vitamin B5, 40.7 times more Vitamin B6, more Vitamin B9, 127.2 times more Vitamin C, 2.3 times more Vitamin E and 202.3 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Jumbo Olives vs Frozen Broccoli Spears:

• Canned Ripe Jumbo Olives have 2.2 times more Copper, 1.7 times more Iron and 15.5 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 11.2 times more Magnesium, 35.8 times more Manganese, 54.9 times more Phosphorus, 77.6 times more Potassium, 5.9 times more Selenium, 4.3 times more Zinc and 3 times more Water than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Frozen Broccoli Spears have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Ripe Jumbo Olives have 7.2 times more Fat, 6.3 times more Saturated Fat and 5.3 times more Omega 6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 8.5 times more Omega 3, 2.7 times more Carbohydrate, more Sugars, 3.4 times more Fiber and 8.8 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Frozen Broccoli Spears have similar amounts of Energy per 500 kcal.
• Both Canned Ripe Jumbo Olives as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.