Comparing Nutrients in 100 grams Boiled Broccoli VS Pickled Green Olives

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Boiled Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Energy	1.2% 35kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	6.34% 2.03g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	7.15% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	2.95% 3.84g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	0.74% 0.54g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	1.84% 1.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	0.54% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	1.5% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	0.46% 0.023mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	2.4% 0.031mg	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	27% 108μg	0.75% 3μg	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	72% 65mg	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	9.67% 1.45mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pickled Green Olives	Recommended Dietary Allowance
Calcium	4% 40mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	13.3% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	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	9.57% 67mg	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	1.24% 42mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	104% 1556mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.03% 75.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Pickled Green Olives:

• Boiled and Drained Broccoli has 3.9 times more Vitamin A, 3 times more Vitamin B1, 17.6 times more Vitamin B2, 2.3 times more Vitamin B3, 26.8 times more Vitamin B5, 6.5 times more Vitamin B6, 36 times more Vitamin B9, more Vitamin C and 100.8 times more Vitamin K than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 2.6 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Pickled Green Olives:

• Boiled and Drained Broccoli has 1.4 times more Iron, 1.9 times more Magnesium, 16.8 times more Phosphorus, 7 times more Potassium, 1.8 times more Selenium and 11.3 times more Zinc than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 1.3 times more Calcium, 2 times more Copper and 38 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Pickled Green Olives have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 1.3 times more Omega 3, 1.9 times more Carbohydrate, 2.6 times more Sugars and 2.3 times more Protein than Canned Pickled Green Olives.
• While Canned Pickled Green Olives contain 4.1 times more Energy, 37.4 times more Fat, 25.7 times more Saturated Fat and 23.8 times more Omega 6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Canned Pickled Green Olives have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.