Comparing Nutrients in 5 ounces Boiled Broccoli VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Boiled Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	1.06% 0.77g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	12% 109μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	3.4% 0.044mg	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	38.3% 153μg	1.06% 4.25μg	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	102% 92mg	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	13.7% 2.06mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	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	13.6% 95mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Pickled Green Olives:

• Boiled and Drained Broccoli has 3.9 times more Vitamin A, 3 times more Vitamin B1, 17.6 times more Vitamin B2, 2.3 times more Vitamin B3, 26.8 times more Vitamin B5, 6.5 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C and 100.8 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 2.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Pickled Green Olives:

• Boiled and Drained Broccoli has 1.4 times more Iron, 1.9 times more Magnesium, 16.8 times more Phosphorus, 7 times more Potassium, 1.8 times more Selenium and 11.3 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.3 times more Calcium, 2 times more Copper and 38 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Pickled Green Olives have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.3 times more Omega 3, 1.9 times more Carbohydrate, 2.6 times more Sugars and 2.3 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 4.1 times more Energy, 37.4 times more Fat, 25.7 times more Saturated Fat and 23.8 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Pickled Green Olives have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.