Comparing Nutrients in 14 ounces Sweetened Frozen Pineapple Chunks VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Pineapple Chunks	2%	1%	97%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sweetened Frozen Pineapple Chunks	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11.8% 341kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.8% 88g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	116% 83.7g	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.83% 1.6g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Pineapple Chunks	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	53.4% 0.69mg	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	11% 43.7μg	93% 373μg	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	35.3% 31.8mg	301% 271mg	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	0.53% 0.079mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Pineapple Chunks	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	16% 0.14mg	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	20% 1.6mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	44% 1mg	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	2.27% 16mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	8.27% 306g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Frozen Pineapple Chunks VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Frozen Pineapple Chunks versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sweetened Frozen Pineapple Chunks vs Frozen Broccoli Spears:

• 14 ounces of Sweetened Frozen Pineapple Chunks have 1.4 times more Vitamin B1 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 3.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6, 8.5 times more Vitamin B9, 8.5 times more Vitamin C, 67.5 times more Vitamin E and 144.9 times more Vitamin K than Sweetened Frozen Pineapple Chunks.
• 14 ounces of Sweetened Frozen Pineapple Chunks have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Sweetened Frozen Pineapple Chunks as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Frozen Pineapple Chunks vs Frozen Broccoli Spears:

• 14 ounces of Sweetened Frozen Pineapple Chunks have 2.8 times more Copper and 4.1 times more Manganese than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 4.6 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 14.8 times more Phosphorus, 2.5 times more Potassium, 19 times more Selenium and 3.1 times more Zinc than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Frozen Broccoli Spears contain similar levels of Water per 14 ounces.
• 14 ounces of Sweetened Frozen Pineapple Chunks lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Frozen Pineapple Chunks have 3 times more Energy, 4.1 times more Carbohydrate and 14.4 times more Sugars than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 8.3 times more Omega 3, 2.7 times more Fiber and 7.7 times more Protein than Sweetened Frozen Pineapple Chunks.
• 14 ounces of Sweetened Frozen Pineapple Chunks provide inadequate amounts of Omega 3 and Protein
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Sweetened Frozen Pineapple Chunks as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.