Comparing Nutrients in 100 calories Canned Small Ripe Olives VS Cooked Chopped Frozen Broccoli

Weight per 100 calories

• Canned Small Ripe Olives: 86.2g
• Cooked Chopped Frozen Broccoli: 357g

Canned Small Ripe Olives have 4.1 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Canned Small Ripe Olives or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Small Ripe Olives	3%	78%	19%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Small Ripe Olives	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	6.14% 1.96g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4% 5.2g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0% 0g	7.24% 5.25g	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	3.63% 1.38g	28% 10.7g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.63% 14.7μg	20.2% 182μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.22% 0.003mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.2% 0.032mg	10.2% 1.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.26% 0.013mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.6% 0.008mg	35.7% 0.46mg	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	50% 200μg	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	0.86% 0.78mg	159% 143mg	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	9.5% 1.42mg	31.4% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	262% 315μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.6% 76mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	13.5% 0.12mg	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	67.7% 5.4mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	0.82% 3.45mg	11% 46.4mg	420mg per day for Men 19-50 years
Manganese	0.75% 0.017mg	34.6% 0.8mg	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	0.37% 2.6mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	0.2% 6.9mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.78μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	42.2% 634mg	2.6% 39.3mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	1.86% 69g	8.76% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Small Ripe Olives vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 12.4 times more Vitamin A, 76 times more Vitamin B1, more Vitamin B2, 51.3 times more Vitamin B3, 75.7 times more Vitamin B5, 59.8 times more Vitamin B6, more Vitamin B9, 184.6 times more Vitamin C, 3.3 times more Vitamin E and 260.7 times more Vitamin K than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Small Ripe Olives vs Cooked Chopped Frozen Broccoli:

• Canned Small Ripe Olives have 1.8 times more Copper, 2.5 times more Iron and 16.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Calcium, 13.5 times more Magnesium, 46.2 times more Manganese, 67.7 times more Phosphorus, 73.5 times more Potassium, 3.2 times more Selenium, 5.3 times more Zinc and 4.7 times more Water than Canned Small Ripe Olives.

Comparison of macro-nutrients per 100 calories:

• Canned Small Ripe Olives have 21.9 times more Fat, 30.6 times more Saturated Fat and 11.7 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Omega 3, 3.7 times more Carbohydrate, more Sugars, 7.8 times more Fiber and 15.3 times more Protein than Canned Small Ripe Olives.
• Both Canned Small Ripe Olives and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 100 kcal.
• Both Canned Small Ripe Olives as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.