Comparing Nutrients in 300 calories BroccoliVS Pickled Green Olives

Weight per 300 calories

Broccoli

882g

Pickled Green Olives

207g

Canned Pickled Green Olives have 4.3 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 300 calories - Broccoli or Pickled Green Olives?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Pickled Green Olives

88%

300 kcal ▼

Macro Nutrients

Broccolivs Pickled Green Olives

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

3.37%3.26g

Fat

32.7%31.7g

3.26 gvs31.7 g

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

Find Vegetables rich in Fat

3.14%1g

Saturated Fat

13%4.2g

1 gvs4.2 g

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

Find Vegetables rich in Saturated Fat

34.7%0.56g

Omega 3

12%0.19g

0.56 gvs0.19 g

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

Find Vegetables rich in Omega 3

2.54%0.43g

Omega 6

14.8%2.5g

0.43 gvs2.5 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

45%58.6g

Carbohydrate

6.1%7.94g

58.6 gvs7.94 g

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

Find Vegetables rich in Carbohydrate

20.7%15g

Sugars

1.54%1.1g

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

15 gvs1.1 g

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

Find Vegetables rich in Sugars

8.28%6g

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]

6 gvsNA g

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

Find Vegetables rich in Fructose

%4.32g

Glucose

4.32 gvsNA g

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

Find Vegetables rich in Glucose

%0.88g

Sucrose

0.88 gvsNA g

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

Find Vegetables rich in Sucrose

60.4%23g

Fiber

18%6.83g

23 gvs6.83 g

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

Find Vegetables rich in Fiber

44.4%25g

Protein

3.8%2.13g

25 gvs2.13 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Pickled Green Olives

30.4%274μg

Vitamin A

4.6%41.4μg

RAE, retinol activity equivalents

274 μgvs41.4 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

52.2%0.63mg

Vitamin B1

3.62%0.043mg

Thiamine

0.63 mgvs0.043 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

79.4%1.03mg

Vitamin B2

1.1%0.014mg

Riboflavin

1.03 mgvs0.014 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

35.2%5.64mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs0.49 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

101%5.06mg

Vitamin B5

0.95%0.048mg

Pantothenic acid

5.06 mgvs0.048 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

119%1.54mg

Vitamin B6

4.93%0.064mg

Pyridoxine

1.54 mgvs0.064 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

139%556μg

Vitamin B9

1.55%6.2μg

Folates and Folic Acid

556 μgvs6.2 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

875%787mg

Vitamin C

0%0mg

Ascorbic acid

787 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

46%6.9mg

Vitamin E

52.6%7.9mg

Tocopherols and Tocotrienols

6.9 mgvs7.9 mg

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

Find Vegetables rich in Vitamin E

747%896μg

Vitamin K

2.4%2.9μg

Phytomenadione or phylloquinone

896 μgvs2.9 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Pickled Green Olives

41.5%415mg

Calcium

10.8%108mg

415 mgvs108 mg

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

Find Vegetables rich in Calcium

48%0.43mg

Copper

27.6%0.25mg

0.43 mgvs0.25 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

80.5%6.44mg

Iron

12.7%1mg

6.44 mgvs1 mg

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

Find Vegetables rich in Iron

44%185mg

Magnesium

5.4%22.8mg

185 mgvs22.8 mg

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

Find Vegetables rich in Magnesium

80.6%1.85mg

Manganese

1.85 mgvsNA mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

83%582mg

Phosphorus

1.2%8.28mg

582 mgvs8.28 mg

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

Find Vegetables rich in Phosphorus

82%2788mg

Potassium

2.56%87mg

2788 mgvs87 mg

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

Find Vegetables rich in Potassium

40%22μg

Selenium

3.4%1.86μg

22 μgvs1.86 μg

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

Find Vegetables rich in Selenium

19.4%291mg

Sodium

215%3219mg

291 mgvs3219 mg

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

Find Vegetables rich in Sodium

33%3.6mg

Zinc

0.75%0.083mg

3.6 mgvs0.083 mg

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

Find Vegetables rich in Zinc

21.3%788g

Water

4.2%156g

788 gvs156 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Broccoli vs Pickled Green Olives:

Raw Broccoli has 6.6 times more Vitamin A, 14.4 times more Vitamin B1, 71.3 times more Vitamin B2, 11.5 times more Vitamin B3, 106.2 times more Vitamin B5, 24.1 times more Vitamin B6, 89.6 times more Vitamin B9, more Vitamin C and 309.5 times more Vitamin K than Canned Pickled Green Olives.
Both Raw Broccoli and Canned Pickled Green Olives have similar amounts of Vitamin E per 300 kcal.
Both Raw Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Pickled Green Olives:

Raw Broccoli has 3.9 times more Calcium, 1.7 times more Copper, 6.4 times more Iron, 8.1 times more Magnesium, 70.4 times more Phosphorus, 32.1 times more Potassium, 11.8 times more Selenium, 43.7 times more Zinc and 5.1 times more Water than Canned Pickled Green Olives.
While Canned Pickled Green Olives contain 11.1 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 2.9 times more Omega 3, 7.4 times more Carbohydrate, 13.4 times more Sugars, 3.4 times more Fiber and 11.7 times more Protein than Canned Pickled Green Olives.
While Canned Pickled Green Olives contain 9.7 times more Fat, 4.2 times more Saturated Fat and 5.8 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Canned Pickled Green Olives have similar amounts of Energy per 300 kcal.
Both Raw Broccoli as well as Canned Pickled Green Olives have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliPickled Green OlivesVS Boiled BroccoliBroccoliVS OrangesPickled Green OlivesVS Oranges

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Pickled Green Olives

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Pickled Green Olives?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: