Comparing Nutrients in 1 kilogram Broccoli Raab VS Traditional Pineapple

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Traditional Pineapple	4%	2%	94%

Macro Nutrients

	Broccoli Raab	Traditional Pineapple	Recommended Dietary Allowance
Energy	7.6% 220kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	NA	32g per day for Men 19-50 years
Omega 3	118% 1.9g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	91% 118g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 17.6g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 46g	g per day for Men 19-50 years
Fiber	71% 27g	NA	38g per day for Men 19-50 years
Protein	56.6% 31.7g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	146% 1310μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	38.6% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	5.83% 7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Traditional Pineapple	Recommended Dietary Allowance
Calcium	108% 1080mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	25% 926g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Traditional Pineapple per 1 kg

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

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

• 1 kilogram of Broccoli Raab has 43.7 times more Vitamin A, 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9 and 320 times more Vitamin K than Traditional Pineapple.
• Both Broccoli Raab and Traditional Pineapple provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Traditional Pineapple have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab as well as Traditional Raw Pineapple have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Traditional Pineapple:

• 1 kilogram of Broccoli Raab has 8.3 times more Calcium, 8.6 times more Iron, 1.8 times more Magnesium, 8.1 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 9.6 times more Zinc than Traditional Pineapple.
• While 1 kg of Traditional Raw Pineapple contains 1.9 times more Copper and 4 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Traditional Pineapple contain similar levels of Water per one kilogram.
• 1 kilogram of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Broccoli Raab as well as Traditional Raw Pineapple lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 5.8 times more Protein than Traditional Pineapple.
• While 1 kg of Traditional Raw Pineapple contains 4.1 times more Carbohydrate, 21.8 times more Sugars and 11.4 times more Fructose than Raw Broccoli Raab.
• 1 kilogram of Traditional Pineapple provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Traditional Raw Pineapple provide inadequate amounts of Energy in one kilogram.