Comparing Nutrients in 14 ounces Traditional Pineapple VS Frozen Chopped Broccoli

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	6.16% 179kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	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	36% 47g	14.6% 19g	130g per day for Men 19-50 years
Sugars	45.4% 33g	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	10.6% 7.7g	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	% 7g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 18.2g	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Traditional 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	25.8% 0.31mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	11% 43.7μg	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	74.5% 67mg	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	NA	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

	Traditional Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	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	12.4% 0.99mg	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	275% 6.32mg	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	5.1% 35.7mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	2.9% 0.32mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.36% 346g	9.8% 363g	3700g per day for Men 19-50 years

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

• Traditional Raw 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, 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 6.1 times more Vitamin B9, 3.3 times more Vitamin C and 115.9 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Traditional Raw Pineapple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 14 oz.

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

• Traditional Raw Pineapple has 2.1 times more Copper and 5.4 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium, 3.2 times more Iron, 1.5 times more Magnesium, 5.6 times more Phosphorus, 1.7 times more Potassium, more Selenium, 24 times more Sodium and 6 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Traditional Raw Pineapple has 1.7 times more Energy, 2.5 times more Carbohydrate, 6.1 times more Sugars and 2.3 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.1 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.