Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	3%	2%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Energy	3.83% 111kcal	7.25% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	39.3% 51g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	54.6% 39.6g	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	21% 15g	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	% 18.5g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	31.3% 12g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	22% 12.3g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	4.94% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	30.5% 0.4mg	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	55.6% 222μg	18% 71.4μg	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	177% 159mg	44% 39.7mg	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	35% 5.24mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid	Recommended Dietary Allowance
Calcium	13% 131mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	30.4% 0.27mg	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	30.3% 2.42mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	87% 2mg	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	27.8% 194mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.26% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.9 times more Vitamin B2, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, 4 times more Vitamin C, 66 times more Vitamin E and 293.7 times more Vitamin K than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• Both Cooked Chopped Frozen Broccoli and Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 2 times more Iron, 6.1 times more Phosphorus and 2.5 times more Zinc than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 2 times more Copper and 2.3 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Omega 3, 15 times more Fiber and 8.6 times more Protein than Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid.
• While 14 oz of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid contain 2.4 times more Carbohydrate and 6.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• 14 ounces of Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Pineapple juice, canned or bottled, unsweetened, without added ascorbic acid provide inadequate amounts of Energy and Omega 6 in 14 ounces.