Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Pickled Green Olives

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Pickled Green Olives: 69g

Canned Pickled Green Olives have 5 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Pickled Green Olives?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pickled Green Olives	3%	88%	9%

Macro Nutrients

	Frozen Broccoli Spears	Pickled Green Olives	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.37% 1.4g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	3.97% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	4.93% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	2.04% 2.65g	130g per day for Men 19-50 years
Sugars	7% 5.07g	0.51% 0.37g	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	27.2% 10.3g	6% 2.28g	38g per day for Men 19-50 years
Protein	19% 10.6g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pickled Green Olives	Recommended Dietary Allowance
Vitamin A	22% 197μg	1.53% 13.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	0.37% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	1.02% 0.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	1.64% 0.021mg	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	81% 324μg	0.52% 2.07μg	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	262% 236mg	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	31% 4.66mg	17.5% 2.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.8% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pickled Green Olives	Recommended Dietary Allowance
Calcium	14% 141mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	9.2% 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	31% 2.5mg	4.22% 0.34mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	1.8% 7.6mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	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	29% 203mg	0.39% 2.76mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	1.13% 0.62μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	71.5% 1073mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	0.25% 0.028mg	11mg per day for Men 19-50 years
Water	8.44% 312g	1.4% 52g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Pickled Green Olives Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Pickled Green Olives?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Pickled Green Olives:

• 100 calories of Frozen Broccoli Spears have 14.3 times more Vitamin A, 17.1 times more Vitamin B1, 81.4 times more Vitamin B2, 9.7 times more Vitamin B3, 52.6 times more Vitamin B5, 28.2 times more Vitamin B6, 156.7 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 362.1 times more Vitamin K than Pickled Green Olives.
• 100 calories of Pickled Green 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 Frozen Broccoli Spears as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Pickled Green Olives:

• 100 calories of Frozen Broccoli Spears have 3.9 times more Calcium, 1.5 times more Copper, 7.3 times more Iron, 7.3 times more Magnesium, 73.8 times more Phosphorus, 29.8 times more Potassium, 10.6 times more Selenium, 42.5 times more Zinc and 6 times more Water than Pickled Green Olives.
• While 100 kcal of Canned Pickled Green Olives contain 18.3 times more Sodium than Frozen Broccoli Spears.
• 100 calories of Pickled Green Olives lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 6.8 times more Omega 3, 7 times more Carbohydrate, 13.6 times more Sugars, 4.5 times more Fiber and 14.9 times more Protein than Pickled Green Olives.
• While 100 kcal of Canned Pickled Green Olives contain 9 times more Fat, 7.8 times more Saturated Fat and 6.6 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pickled Green Olives offer comparable quantities of Energy per 100 calories.
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 100 calories of Pickled Green Olives provide inadequate amounts of Protein