Comparing Nutrients in 5 ounces Canned Jumbo Olives VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.96% 115kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.74g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	4.03% 1.3g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	0.38% 0.064g	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	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	0% 0g	4.3% 3.1g	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	1.8% 1.3g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.46% 1.37g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.68% 24μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.19% 0.031mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.43% 0.021mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	24% 0.31mg	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	21.6% 86.5μg	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	134% 120mg	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	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Brussels Sprouts	Recommended Dietary Allowance
Calcium	13.3% 133mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	11% 0.099mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	1.23% 0.028mg	20.8% 0.48mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	16.2% 551mg	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	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.23% 120g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Brussels Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Jumbo Olives versus 5 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Jumbo Olives vs Brussels Sprouts:

• 5 ounces of Canned Jumbo Olives have 1.9 times more Vitamin E than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 2.2 times more Vitamin A, 46.3 times more Vitamin B1, more Vitamin B2, 33.9 times more Vitamin B3, 20.6 times more Vitamin B5, 18.3 times more Vitamin B6, more Vitamin B9, 56.7 times more Vitamin C and 126.4 times more Vitamin K than Canned Ripe Jumbo Olives.
• 5 ounces of Canned Jumbo 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 Ripe Jumbo Olives as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Jumbo Olives vs Brussels Sprouts:

• 5 ounces of Canned Jumbo Olives have 2.2 times more Calcium, 3.2 times more Copper, 2.4 times more Iron and 29.4 times more Sodium than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 5.8 times more Magnesium, 16.9 times more Manganese, 23 times more Phosphorus, 43.2 times more Potassium, 1.8 times more Selenium and 1.9 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Brussels Sprouts contain similar levels of Water per five ounces.
• 5 ounces of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Jumbo Olives have 1.9 times more Energy, 22.9 times more Fat, 14.7 times more Saturated Fat and 12.1 times more Omega 6 than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 2.4 times more Omega 3, 1.6 times more Carbohydrate, more Sugars, 1.5 times more Fiber and 3.5 times more Protein than Canned Ripe Jumbo Olives.
• 5 ounces of Canned Jumbo Olives provide inadequate amounts of Protein
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6