Comparing Nutrients in 100 calories Canned Small Ripe OlivesVS Frozen Chopped Broccoli

Weight per 100 calories

Canned Small Ripe Olives

86.2g

Frozen Chopped Broccoli

385g

Canned Small Ripe Olives have 4.5 times more energy per 100g than Frozen Chopped Broccoli. It has average energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Small Ripe Olives

78%

19%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Canned Small Ripe Olivesvs Frozen Chopped Broccoli

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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9.7%9.4g

Fat

1.15%1.1g

9.4 gvs1.1 g

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

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6.14%1.96g

Saturated Fat

0.53%0.17g

1.96 gvs0.17 g

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

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0%0g

Omega 3

25.2%0.4g

0 gvs0.4 g

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

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3.2%0.54g

Omega 6

0.7%0.12g

0.54 gvs0.12 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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4%5.2g

Carbohydrate

14%18.4g

5.2 gvs18.4 g

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

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0%0g

Sugars

7.16%5.2g

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

0 gvs5.2 g

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

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Fructose

4.4%3.2g

≤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]

NA gvs3.2 g

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

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Glucose

%2.9g

NA gvs2.9 g

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

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Sucrose

NA gvsNA g

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

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3.63%1.38g

Fiber

30.4%11.5g

1.38 gvs11.5 g

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

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1.3%0.72g

Protein

19.3%11g

0.72 gvs11 g

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

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Vitamins

Canned Small Ripe Olivesvs Frozen Chopped Broccoli

1.63%14.7μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

14.7 μgvs200 μg

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

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0.22%0.003mg

Vitamin B1

17%0.2mg

Thiamine

0.003 mgvs0.2 mg

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

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0%0mg

Vitamin B2

28.4%0.37mg

Riboflavin

0 mgvs0.37 mg

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

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0.2%0.032mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.032 mgvs1.8 mg

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

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0.26%0.013mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.013 mgvs1.07 mg

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

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0.6%0.008mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.008 mgvs0.5 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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0%0μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

0 μgvs258 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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0.86%0.78mg

Vitamin C

241%217mg

Ascorbic acid

0.78 mgvs217 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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9.5%1.42mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

1.42 mgvs4.7 mg

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

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1%1.2μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

1.2 μgvs312 μg

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

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Minerals

Canned Small Ripe Olivesvs Frozen Chopped Broccoli

7.6%76mg

Calcium

21.5%215mg

76 mgvs215 mg

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

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24%0.22mg

Copper

16.2%0.15mg

0.22 mgvs0.15 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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67.7%5.4mg

Iron

39%3.1mg

5.4 mgvs3.1 mg

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

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0.82%3.45mg

Magnesium

16.5%69.2mg

3.45 mgvs69.2 mg

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

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0.75%0.017mg

Manganese

49%1.13mg

0.017 mgvs1.13 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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0.37%2.6mg

Phosphorus

27.5%192mg

2.6 mgvs192 mg

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

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0.2%6.9mg

Potassium

24%815mg

6.9 mgvs815 mg

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

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1.4%0.78μg

Selenium

19.6%10.8μg

0.78 μgvs10.8 μg

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

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42.2%634mg

Sodium

6.15%92mg

634 mgvs92 mg

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

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1.72%0.19mg

Zinc

16.8%1.85mg

0.19 mgvs1.85 mg

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

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1.86%69g

Water

9.5%352g

69 gvs352 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 Canned Small Ripe Olives vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 13.6 times more Vitamin A, 78.8 times more Vitamin B1, more Vitamin B2, 56.7 times more Vitamin B3, 83 times more Vitamin B5, 64.4 times more Vitamin B6, more Vitamin B9, 279.6 times more Vitamin C, 3.3 times more Vitamin E and 258.5 times more Vitamin K than Canned Small Ripe Olives.
Both Canned Small Ripe Olives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Canned Small Ripe Olives have 1.5 times more Copper, 1.7 times more Iron and 6.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Calcium, 20.1 times more Magnesium, 65.6 times more Manganese, 74.4 times more Phosphorus, 118.2 times more Potassium, 13.9 times more Selenium, 9.7 times more Zinc and 5.1 times more Water than Canned Small Ripe Olives.

Comparison of macro-nutrients per 100 calories:

Canned Small Ripe Olives have 8.4 times more Fat, 11.6 times more Saturated Fat and 4.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 3.5 times more Carbohydrate, more Sugars, 8.4 times more Fiber and 14.9 times more Protein than Canned Small Ripe Olives.
Both Canned Small Ripe Olives and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
Both Canned Small Ripe Olives as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Small Ripe OlivesVS Canned Jumbo OlivesFrozen Chopped BroccoliVS Canned Jumbo OlivesCanned Small Ripe OlivesVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Canned Small Ripe OlivesVS Frozen Chopped Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: