Comparing Nutrients in 5 ounces Canned Jumbo Olives VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Canned Jumbo Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.96% 115kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	0.26% 0.044g	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	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0% 0g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.33% 3.54g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.46% 1.37g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.19% 0.031mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13.3% 133mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	6% 0.054mg	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	59% 4.7mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	69.5% 1042mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.23% 120g	3.5% 130g	3700g per day for Men 19-50 years

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

• Canned Ripe Jumbo Olives have 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Vitamin A, 17.7 times more Vitamin B1, more Vitamin B2, 21.4 times more Vitamin B3, 18.6 times more Vitamin B5, 10.8 times more Vitamin B6, more Vitamin B9, 37.6 times more Vitamin C and 57.9 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Ripe Jumbo Olives have 1.7 times more Calcium, 5.9 times more Copper, 4.1 times more Iron and 30.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.5 times more Magnesium, 14.7 times more Manganese, 16.7 times more Phosphorus, 23.6 times more Potassium, 3.1 times more Selenium and 2.2 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Ripe Jumbo Olives have 3.1 times more Energy, 23.7 times more Fat, 20.7 times more Saturated Fat and 17.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Omega 3, more Sugars and 2.9 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Ripe Jumbo Olives and Frozen Chopped Broccoli, Unprepared have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Canned Ripe Jumbo Olives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.