Comparing Nutrients in 100 grams 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	4% 116kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	11.2% 11g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	7.12% 2.28g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.65% 6.04g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	0% 0g	2.03% 1.47g	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	4.2% 1.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.5% 0.84g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Canned Small Ripe Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.25% 0.003mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.3% 0.015mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	13.5% 0.18mg	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	23.5% 94μg	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	1% 0.9mg	76% 68.3mg	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	11% 1.65mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Small Ripe Olives	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.8% 88mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	4% 0.036mg	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	78.5% 6.3mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	0.95% 4mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	0.87% 0.02mg	11% 0.26mg	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	0.43% 3mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	0.24% 8mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	49% 735mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.16% 80g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Small Ripe Olives VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Canned Small Ripe Olives versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Small Ripe Olives vs Frozen Broccoli Spears:

• 100 grams of Canned Small Ripe Olives have 1.2 times more Vitamin E than Frozen Broccoli Spears.
• While 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Canned Small Ripe Olives vs Frozen Broccoli Spears:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus, Potassium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6