Comparing Nutrients in 5 ounces Broccoli Raab VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Energy	1.08% 31kcal	7.1% 206kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.1% 4.04g	4.2% 5.44g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	2.6% 1.46g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	0.65% 0.033mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Calcium	15.3% 153mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	19% 0.17mg	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	38% 3.03mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	147% 2206mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pickled Green Olives per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Broccoli Raab have 6.6 times more Vitamin A, 7.7 times more Vitamin B1, 18.4 times more Vitamin B2, 5.2 times more Vitamin B3, 14 times more Vitamin B5, 5.5 times more Vitamin B6, 27.7 times more Vitamin B9, more Vitamin C and 160 times more Vitamin K than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 2.4 times more Vitamin E than Raw Broccoli Raab.
• 5 ounces of Pickled Green Olives have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Broccoli Raab have 2.1 times more Calcium, 4.4 times more Iron, 2 times more Magnesium, 18.3 times more Phosphorus, 4.7 times more Potassium, 19.3 times more Zinc and 1.2 times more Water than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 2.9 times more Copper and 47.2 times more Sodium than Raw Broccoli Raab.
• 5 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Canned Pickled Green Olives lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 2.1 times more Omega 3 and 3.1 times more Protein than Pickled Green Olives.
• While 5 oz of Canned Pickled Green Olives contain 6.6 times more Energy, 31.3 times more Fat, 24.4 times more Saturated Fat, 41.9 times more Omega 6 and 1.3 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Pickled Green Olives offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 5 ounces of Pickled Green Olives provide inadequate amounts of Protein