Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Cooked Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	9.92% 288kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	12.6% 4.03g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	1.48% 1.07g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	3.65% 2.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	50% 450μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	1.07% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	0.91% 0.046mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	4.73% 0.062mg	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	35.2% 141μg	1.5% 5.95μg	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	81.6% 73.4mg	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	33.5% 5.02mg	50.4% 7.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pickled Green Olives	Recommended Dietary Allowance
Calcium	23.4% 234mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	26.5% 0.24mg	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	31.5% 2.52mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	206% 3088mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.04% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Pickled Green Olives per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Pickled Green Olives to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Pickled Green Olives:

• 7 ounces of Cooked Broccoli Raab have 11.4 times more Vitamin A, 8 times more Vitamin B1, 20 times more Vitamin B2, 8.5 times more Vitamin B3, 19.5 times more Vitamin B5, 7.1 times more Vitamin B6, 23.7 times more Vitamin B9, more Vitamin C and 182.9 times more Vitamin K than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 1.5 times more Vitamin E than Cooked Broccoli Raab.
• 7 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 Cooked Broccoli Raab as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Pickled Green Olives:

• 7 ounces of Cooked Broccoli Raab have 2.3 times more Calcium, 2.6 times more Iron, 2.5 times more Magnesium, 20.5 times more Phosphorus, 8.2 times more Potassium, 1.4 times more Selenium, 13.5 times more Zinc and 1.2 times more Water than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 1.6 times more Copper and 27.8 times more Sodium than Cooked Broccoli Raab.
• 7 ounces of Pickled Green Olives lack sufficient amounts of Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 2.2 times more Omega 3 and 3.7 times more Protein than Pickled Green Olives.
• While 7 oz of Canned Pickled Green Olives contain 5.8 times more Energy, 29.5 times more Fat, 22.8 times more Saturated Fat and 39.2 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pickled Green Olives offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Pickled Green Olives provide inadequate amounts of Protein