Comparing Nutrients in 500 calories Canned Small Ripe Olives VS Frozen Chopped Broccoli

Weight per 500 calories

• Canned Small Ripe Olives: 431g
• Frozen Chopped Broccoli: 1923g

Canned Small Ripe Olives have 4.5 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 500 calories - Canned Small Ripe Olives or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Small Ripe Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48.4% 47g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.82g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	70.7% 92g	130g per day for Men 19-50 years
Sugars	0% 0g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.9g	152% 57.7g	38g per day for Men 19-50 years
Protein	6.47% 3.62g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	8.14% 73.3μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.08% 0.013mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1% 0.16mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	192% 2.5mg	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	322% 1288μg	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	4.3% 3.88mg	1205% 1085mg	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	47.4% 7.1mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.03% 6.03μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	38% 379mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	81% 0.73mg	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	338% 27mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17.2mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	246% 5.65mg	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	1.85% 13mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	1% 34.5mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	7.05% 3.88μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	211% 3168mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	8.62% 0.95mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	9.3% 345g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Small Ripe Olives vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 13.6 times more Vitamin A, 78.8 times more Vitamin B1, more Vitamin B2, 56.7 times more Vitamin B3, 83 times more Vitamin B5, 64.4 times more Vitamin B6, more Vitamin B9, 279.6 times more Vitamin C, 3.3 times more Vitamin E and 258.5 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Small Ripe Olives vs Frozen Chopped Broccoli:

• Canned Small Ripe Olives have 1.5 times more Copper, 1.7 times more Iron and 6.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium, 20.1 times more Magnesium, 65.6 times more Manganese, 74.4 times more Phosphorus, 118.2 times more Potassium, 13.9 times more Selenium, 9.7 times more Zinc and 5.1 times more Water than Canned Small Ripe Olives.

Comparison of macro-nutrients per 500 calories:

• Canned Small Ripe Olives have 8.4 times more Fat, 11.6 times more Saturated Fat and 4.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 3.5 times more Carbohydrate, more Sugars, 8.4 times more Fiber and 14.9 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Canned Small Ripe Olives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.