Comparing Nutrients in 100 calories BroccoliVS Canned Jumbo Olives

Weight per 100 calories

Broccoli

294g

Canned Jumbo Olives

124g

Canned Ripe Jumbo Olives have 2.4 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 100 calories - Broccoli or Canned Jumbo Olives?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Canned Jumbo Olives

70%

26%

100 kcal ▼

Macro Nutrients

Broccolivs Canned Jumbo Olives

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.12%1.1g

Fat

8.74%8.5g

1.1 gvs8.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.05%0.34g

Saturated Fat

3.5%1.12g

0.34 gvs1.12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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11.6%0.19g

Omega 3

3.16%0.051g

0.19 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.85%0.14g

Omega 6

3.95%0.67g

0.14 gvs0.67 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15%19.5g

Carbohydrate

5.33%6.93g

19.5 gvs6.93 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.9%5g

Sugars

0%0g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.76%2g

Fructose

≤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]

2 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.44g

Glucose

1.44 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.29g

Sucrose

0.29 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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20%7.65g

Fiber

8.12%3.1g

7.65 gvs3.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.3g

Protein

2.14%1.2g

8.3 gvs1.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Canned Jumbo Olives

10%91μg

Vitamin A

2.33%21μg

RAE, retinol activity equivalents

91 μgvs21 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17.4%0.21mg

Vitamin B1

0.31%0.004mg

Thiamine

0.21 mgvs0.004 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.5%0.34mg

Vitamin B2

0%0mg

Riboflavin

0.34 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.88mg

Vitamin B3

0.17%0.027mg

Niacin, nicotinic acid, niacinamide

1.88 mgvs0.027 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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33.7%1.7mg

Vitamin B5

0.37%0.019mg

Pantothenic acid

1.7 mgvs0.019 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.6%0.51mg

Vitamin B6

1.14%0.015mg

Pyridoxine

0.51 mgvs0.015 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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46.3%185μg

Vitamin B9

0%0μg

Folates and Folic Acid

185 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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292%262mg

Vitamin C

2.06%1.85mg

Ascorbic acid

262 mgvs1.85 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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15.3%2.3mg

Vitamin E

13.6%2.04mg

Tocopherols and Tocotrienols

2.3 mgvs2.04 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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249%299μg

Vitamin K

1.44%1.73μg

Phytomenadione or phylloquinone

299 μgvs1.73 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Canned Jumbo Olives

14%138mg

Calcium

11.6%116mg

138 mgvs116 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.14mg

Copper

31%0.28mg

0.14 mgvs0.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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27%2.15mg

Iron

51.2%4.1mg

2.15 mgvs4.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.7%61.8mg

Magnesium

1.18%4.94mg

61.8 mgvs4.94 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27%0.62mg

Manganese

1.07%0.025mg

0.62 mgvs0.025 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.7%194mg

Phosphorus

0.53%3.7mg

194 mgvs3.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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27.3%929mg

Potassium

0.33%11mg

929 mgvs11 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13.4%7.35μg

Selenium

2.02%1.1μg

7.35 μgvs1.1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.47%97mg

Sodium

60.5%907mg

97 mgvs907 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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11%1.2mg

Zinc

2.47%0.27mg

1.2 mgvs0.27 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.1%263g

Water

2.8%104g

263 gvs104 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Broccoli vs Canned Jumbo Olives:

Raw Broccoli has 4.3 times more Vitamin A, 56.4 times more Vitamin B1, more Vitamin B2, 69.2 times more Vitamin B3, 91 times more Vitamin B5, 34.7 times more Vitamin B6, more Vitamin B9, 141.7 times more Vitamin C and 172.9 times more Vitamin K than Canned Ripe Jumbo Olives.
Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Vitamin E per 100 kcal.
Both Raw Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Canned Jumbo Olives:

Raw Broccoli has 12.5 times more Magnesium, 25 times more Manganese, 52.4 times more Phosphorus, 83.6 times more Potassium, 6.6 times more Selenium, 4.4 times more Zinc and 2.5 times more Water than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 1.9 times more Copper, 1.9 times more Iron and 9.3 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli has 3.7 times more Omega 3, 2.8 times more Carbohydrate, more Sugars, 2.5 times more Fiber and 6.9 times more Protein than Canned Ripe Jumbo Olives.
While Canned Ripe Jumbo Olives contain 7.8 times more Fat, 3.3 times more Saturated Fat and 4.7 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Canned Ripe Jumbo Olives have similar amounts of Energy per 100 kcal.
Both Raw Broccoli as well as Canned Ripe Jumbo Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

BroccoliVS Boiled BroccoliCanned Jumbo OlivesVS Boiled BroccoliBroccoliVS Pickled Green OlivesCanned Jumbo OlivesVS Pickled Green Olives

Compare Foods

Comparing Nutrients in 100 calories BroccoliVS Canned Jumbo Olives

Weight per 100 calories

Which food has more nutrients per 100 calories - Broccoli or Canned Jumbo Olives?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: