Comparing Nutrients in 5 ounces Canned Jumbo Olives VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Jumbo Olives	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.1% 7.95g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0% 0g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.46% 1.37g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.19% 0.031mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	22% 0.28mg	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	38.3% 153μg	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	2.36% 2.13mg	102% 92mg	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	15.6% 2.34mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13.3% 133mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	59% 4.7mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	12% 0.27mg	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	0.61% 4.25mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	69.5% 1042mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.23% 120g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Jumbo Olives vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 4.5 times more Vitamin A, 21 times more Vitamin B1, more Vitamin B2, 25.1 times more Vitamin B3, 41.1 times more Vitamin B5, 16.7 times more Vitamin B6, more Vitamin B9, 43.3 times more Vitamin C and 100.8 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Boiled and Drained Broccoli have similar amounts of Vitamin E per 5 oz.
• Both Canned Ripe Jumbo Olives as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Jumbo Olives vs Boiled Broccoli:

• Canned Ripe Jumbo Olives have 2.4 times more Calcium, 3.7 times more Copper, 5 times more Iron and 17.9 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 5.3 times more Magnesium, 9.7 times more Manganese, 22.3 times more Phosphorus, 32.6 times more Potassium, 1.8 times more Selenium and 2 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Boiled and Drained Broccoli have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Ripe Jumbo Olives have 2.3 times more Energy, 16.8 times more Fat, 11.5 times more Saturated Fat and 10.7 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Omega 3, 1.3 times more Carbohydrate, more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.