Comparing Nutrients in 7 ounces Canned Jumbo Olives VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Jumbo Olives	4%	70%	26%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.6g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	5.64% 1.8g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.56% 11g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	0% 0g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.44% 1.92g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.27% 0.044mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	26% 0.34mg	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	41% 165μg	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	3.3% 2.98mg	44.5% 40mg	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	22% 3.27mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Jumbo Olives	Broccoli Raab	Recommended Dietary Allowance
Calcium	18.7% 187mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	9.26% 0.083mg	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	82.4% 6.6mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	34% 0.78mg	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	0.85% 5.95mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	97% 1459mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Jumbo Olives VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Jumbo Olives vs Broccoli Raab:

• 7 oz of Raw Broccoli Raab contain 7.7 times more Vitamin A, 54 times more Vitamin B1, more Vitamin B2, 55.5 times more Vitamin B3, 21.5 times more Vitamin B5, 14.3 times more Vitamin B6, more Vitamin B9, 13.5 times more Vitamin C and 160 times more Vitamin K than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab provide similar amounts of Vitamin E per seven ounces.
• 7 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 Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Jumbo Olives vs Broccoli Raab:

• 7 ounces of Canned Jumbo Olives have 5.4 times more Copper, 1.6 times more Iron and 22.3 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 5.5 times more Magnesium, 19.8 times more Manganese, 24.3 times more Phosphorus, 21.8 times more Potassium and 3.5 times more Zinc than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Canned Jumbo Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Ripe Jumbo Olives as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Jumbo Olives have 3.7 times more Energy, 14 times more Fat, 11 times more Saturated Fat, 18.8 times more Omega 6 and 2 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 4.6 times more Omega 3 and 3.3 times more Protein than Canned Ripe Jumbo Olives.
• Both Canned Jumbo Olives and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Jumbo Olives provide inadequate amounts of Protein
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6