Comparing Nutrients in 7 ounces Canned Small Ripe Olives VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Small Ripe Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	7.94% 230kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	22.3% 21.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	14% 4.52g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	7.34% 1.25g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.22% 12g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0% 0g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.5% 0.006mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.46% 0.073mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.6% 0.03mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	26.7% 0.35mg	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	46.6% 187μg	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% 1.8mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17.5% 175mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	7.94% 0.071mg	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	156% 12.5mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1.73% 0.04mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	97% 1459mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Frozen Broccoli Spears per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Small Ripe Olives vs Frozen Broccoli Spears:

• 7 ounces of Canned Small Ripe Olives have 1.2 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.4 times more Vitamin A, 24 times more Vitamin B1, more Vitamin B2, 12.5 times more Vitamin B3, 16.1 times more Vitamin B5, 19.4 times more Vitamin B6, more Vitamin B9, 75.9 times more Vitamin C and 72.4 times more Vitamin K than Canned Small Ripe Olives.
• 7 ounces of Canned Small Ripe 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 Small Ripe Olives as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Small Ripe Olives vs Frozen Broccoli Spears:

• 7 ounces of Canned Small Ripe Olives have 2.1 times more Calcium, 7 times more Copper, 8.7 times more Iron and 43.2 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4 times more Magnesium, 12.8 times more Manganese, 19.7 times more Phosphorus, 31.3 times more Potassium, 2.1 times more Selenium and 1.5 times more Zinc than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Small Ripe Olives have 4 times more Energy, 32.1 times more Fat, 43.8 times more Saturated Fat and 17 times more Omega 6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3, more Sugars, 1.9 times more Fiber and 3.6 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Frozen Broccoli Spears offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6