Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Traditional Pineapple

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Traditional Pineapple	Recommended Dietary Allowance
Energy	8.97% 260kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	91% 118g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	114% 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	11.4% 8.3g	26.8% 19.4g	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	% 7.5g	% 17.6g	g per day for Men 19-50 years
Sucrose	NA	% 46g	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	50% 28g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	81.5% 1.06mg	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	168% 670μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	188% 169mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Traditional Pineapple	Recommended Dietary Allowance
Calcium	56% 560mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	90% 0.81mg	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	101% 8.1mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	693% 16mg	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	71.4% 500mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.6% 872g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Traditional Pineapple:

• Frozen Chopped Broccoli, Unprepared has 17.3 times more Vitamin A, 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.2 times more Vitamin B6, 6.1 times more Vitamin B9, 3.3 times more Vitamin C and 115.9 times more Vitamin K than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 1.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Traditional Raw Pineapple have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Traditional Raw Pineapple have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Traditional Pineapple:

• Frozen Chopped Broccoli, Unprepared has 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.
• While Traditional Raw Pineapple contains 2.1 times more Copper and 5.4 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Traditional Raw Pineapple have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 5.1 times more Protein than Traditional Raw Pineapple.
• While Traditional Raw Pineapple contains 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.
• Both Frozen Chopped Broccoli, Unprepared as well as Traditional Raw Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.