Comparing Nutrients in 500 calories Canned Small Ripe Olives VS Brussels Sprouts

Weight per 500 calories

• Canned Small Ripe Olives: 431g
• Brussels Sprouts: 1163g

Canned Small Ripe Olives have 2.7 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 Small Ripe Olives or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Small Ripe Olives	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48.4% 47g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.82g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	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	20% 26g	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	18% 6.9g	116% 44g	38g per day for Men 19-50 years
Protein	6.47% 3.62g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.14% 73.3μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.08% 0.013mg	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	1% 0.16mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	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	4.3% 3.88mg	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	47.4% 7.1mg	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.03% 6.03μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Brussels Sprouts	Recommended Dietary Allowance
Calcium	38% 379mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	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	338% 27mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	4.1% 17.2mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	3.75% 0.086mg	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	1.85% 13mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	1% 34.5mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	7.05% 3.88μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	211% 3168mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	8.62% 0.95mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	9.3% 345g	27% 1000g	3700g per day for Men 19-50 years

Canned Small Ripe Olives VS Brussels Sprouts Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Brussels Sprouts contain 6 times more Vitamin A, 125 times more Vitamin B1, more Vitamin B2, 54.3 times more Vitamin B3, 55.6 times more Vitamin B5, 65.6 times more Vitamin B6, more Vitamin B9, 254.8 times more Vitamin C, 1.4 times more Vitamin E and 341.1 times more Vitamin K than Canned Small Ripe Olives.
• 500 calories of Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Small Ripe 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 Small Ripe Olives vs Brussels Sprouts:

• 500 calories of Canned Small Ripe Olives have 1.3 times more Copper, 1.7 times more Iron and 10.9 times more Sodium than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.3 times more Calcium, 15.5 times more Magnesium, 45.5 times more Manganese, 62 times more Phosphorus, 131.2 times more Potassium, 4.8 times more Selenium, 5.2 times more Zinc and 2.9 times more Water than Canned Small Ripe Olives.
• 500 calories of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Small Ripe Olives have 13.5 times more Fat, 13.6 times more Saturated Fat and 5.2 times more Omega 6 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain more Omega 3, 4 times more Carbohydrate, more Sugars, 6.4 times more Fiber and 10.9 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Brussels Sprouts offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein
• 500 calories of Brussels Sprouts provide inadequate amounts of Omega 6