Comparing Nutrients in 14 ounces Extra Sweet Pineapple VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.98% 202kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	56.5% 41g	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	11.8% 8.53g	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	% 6.75g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 25.7g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	19% 75.4μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	14% 1.1mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	4.54% 31.8mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.2% 340g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Extra Sweet Pineapple vs Frozen Chopped Broccoli:

• Raw Extra Sweet Pineapple has 1.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B5, 3.5 times more Vitamin B9, 61 times more Vitamin E and 115.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 14 oz.
• Both Raw Extra Sweet Pineapple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Extra Sweet Pineapple vs Frozen Chopped Broccoli:

• Raw Extra Sweet Pineapple has 3 times more Copper and 2.8 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium, 6.3 times more Phosphorus, 2 times more Potassium, 28 times more Selenium, 24 times more Sodium and 4 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Extra Sweet Pineapple has 2 times more Energy, 2.8 times more Carbohydrate, 7.6 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Fiber and 5.3 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.