Comparing Nutrients in 14 ounces Pina Colada VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pina Colada	2%	15%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pina Colada	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	24% 691kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.46g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	20.3% 6.5g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	14.6% 19g	130g per day for Men 19-50 years
Sugars	122% 88.6g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Pina Colada	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.93% 0.47mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	39.7% 0.52mg	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	12% 47.6μg	66.5% 266μg	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	21.6% 19.4mg	249% 224mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pina Colada	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	16.8% 0.15mg	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	10.4% 0.83mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	50.7% 1.17mg	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	3.97% 27.8mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	6.97% 258g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pina Colada vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.8 times more Vitamin B1, 5.6 times more Vitamin B2, 4 times more Vitamin B3, 4.6 times more Vitamin B5, 2.9 times more Vitamin B6, 5.6 times more Vitamin B9, 11.5 times more Vitamin C, 61 times more Vitamin E and 811 times more Vitamin K than Pina Colada.
• Both Pina Colada as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pina Colada vs Frozen Chopped Broccoli:

• Pina Colada has 2.1 times more Copper and 1.8 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Calcium, 3.9 times more Iron, 2.3 times more Magnesium, 7.1 times more Phosphorus, 3 times more Potassium, 4 times more Selenium, 4 times more Sodium, 3.7 times more Zinc and 1.4 times more Water than Pina Colada.

Comparison of macro-nutrients per 14 ounces:

• Pina Colada has 6.7 times more Energy, 6.5 times more Fat, 37.2 times more Saturated Fat, 4.7 times more Carbohydrate and 16.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 21 times more Omega 3, 10 times more Fiber and 6.7 times more Protein than Pina Colada.
• Both Pina Colada as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.