Comparing Nutrients in 1 kilogram Broccoli Raab VS Canned Pineapple And Grapefruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Canned Pineapple And Grapefruit Juice Drink	2%	2%	96%

Macro Nutrients

	Broccoli Raab	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Energy	7.6% 220kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	89.2% 116g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	159% 115g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	2.63% 1g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	32.3% 0.42mg	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	208% 830μg	22.5% 90μg	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	224% 202mg	511% 460mg	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	108% 16mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Canned Pineapple And Grapefruit Juice Drink	Recommended Dietary Allowance
Calcium	108% 1080mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.3% 492μg	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	268% 21.4mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	180% 4.13mg	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	104% 730mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25% 926g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Canned Pineapple And Grapefruit Juice Drink per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab versus 1 kg of Canned Pineapple And Grapefruit Juice Drink to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Canned Pineapple And Grapefruit Juice Drink:

• 1 kilogram of Broccoli Raab has more Vitamin A, 5.4 times more Vitamin B1, 8.1 times more Vitamin B2, 4.6 times more Vitamin B3, 6.1 times more Vitamin B5, 4.1 times more Vitamin B6, 9.2 times more Vitamin B9, 162 times more Vitamin E and 2240 times more Vitamin K than Canned Pineapple And Grapefruit Juice Drink.
• While 1 kg of Canned Pineapple And Grapefruit Juice Drink contains 2.3 times more Vitamin C than Raw Broccoli Raab.
• 1 kilogram of Canned Pineapple And Grapefruit Juice Drink have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Canned Pineapple And Grapefruit Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Canned Pineapple And Grapefruit Juice Drink:

• 1 kilogram of Broccoli Raab has 15.4 times more Calcium, 6.9 times more Iron, 3.7 times more Magnesium, 12.2 times more Phosphorus, 3.2 times more Potassium, 2.4 times more Sodium and 12.8 times more Zinc than Canned Pineapple And Grapefruit Juice Drink.
• Both Broccoli Raab and Canned Pineapple And Grapefruit Juice Drink contain similar levels of Copper, Manganese and Water per one kilogram.
• 1 kilogram of Canned Pineapple And Grapefruit Juice Drink lack sufficient amounts of Calcium, Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Canned Pineapple And Grapefruit Juice Drink lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 17.2 times more Omega 3, 27 times more Fiber and 15.9 times more Protein than Canned Pineapple And Grapefruit Juice Drink.
• While 1 kg of Canned Pineapple And Grapefruit Juice Drink contains 4.1 times more Carbohydrate and 30.3 times more Sugars than Raw Broccoli Raab.
• 1 kilogram of Canned Pineapple And Grapefruit Juice Drink provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Canned Pineapple And Grapefruit Juice Drink provide inadequate amounts of Energy and Omega 6 in one kilogram.