Comparing Nutrients in 500 calories Canned Jumbo Olives VS Brussels Sprouts

Weight per 500 calories

• Canned Jumbo Olives: 617g
• Brussels Sprouts: 1163g

Canned Jumbo Olives have 1.9 times more energy per 100g than Brussels Sprouts. It has average energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Canned Jumbo Olives or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	19.8% 3.36g	3.08% 0.52g	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	80% 104g	130g per day for Men 19-50 years
Sugars	0% 0g	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	116% 44g	38g per day for Men 19-50 years
Protein	10.7% 6g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	11.7% 105μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.019mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.85% 0.14mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.85% 0.093mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	196% 2.55mg	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	177% 709μg	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	1098% 988mg	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	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.64μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Calcium	58% 580mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	90% 0.81mg	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	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	5.88% 24.7mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	5.37% 0.12mg	170% 3.9mg	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	115% 802mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.6mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	302% 4537mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	14% 521g	27% 1000g	3700g per day for Men 19-50 years

Canned Jumbo Olives VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Jumbo Olives or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Canned Jumbo Olives vs Brussels Sprouts:

• 500 kcal of Raw Brussels Sprouts contain 4.2 times more Vitamin A, 87.3 times more Vitamin B1, more Vitamin B2, 63.8 times more Vitamin B3, 38.8 times more Vitamin B5, 34.4 times more Vitamin B6, more Vitamin B9, 106.7 times more Vitamin C and 238.2 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Brussels Sprouts provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Canned Jumbo Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• Both Canned Ripe Jumbo Olives as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Jumbo Olives vs Brussels Sprouts:

• 500 calories of Canned Jumbo Olives have 1.7 times more Copper, 1.3 times more Iron and 15.6 times more Sodium than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 10.8 times more Magnesium, 31.7 times more Manganese, 43.3 times more Phosphorus, 81.4 times more Potassium, 3.3 times more Selenium, 3.6 times more Zinc and 1.9 times more Water than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Brussels Sprouts contain similar levels of Calcium per 500 calories.
• 500 calories of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Jumbo Olives have 12.2 times more Fat, 7.8 times more Saturated Fat and 6.4 times more Omega 6 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 4.5 times more Omega 3, 3 times more Carbohydrate, more Sugars, 2.9 times more Fiber and 6.6 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Brussels Sprouts offer comparable quantities of Energy per 500 calories.
• 500 calories of Brussels Sprouts provide inadequate amounts of Omega 6