Comparing Nutrients in 1 kilogram Pineapple, canned, water pack, solids and liquids VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, water pack, solids and liquids	5%	2%	93%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pineapple, canned, water pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Energy	11% 320kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	22% 28.5g	130g per day for Men 19-50 years
Sugars	103% 75g	5.24% 3.8g	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	NA	2.34% 1.7g	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	NA	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	21% 8g	71% 27g	38g per day for Men 19-50 years
Protein	7.68% 4.3g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, water pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	132% 1.7mg	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	12.5% 50μg	208% 830μg	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	85.6% 77mg	224% 202mg	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	0.67% 0.1mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, water pack, solids and liquids	Broccoli Raab	Recommended Dietary Allowance
Calcium	15% 150mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	46.7% 0.42mg	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	50% 4mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	487% 11.2mg	172% 3.95mg	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	5.7% 40mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	24.5% 908g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple, canned, water pack, solids and liquids VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Pineapple, canned, water pack, solids and liquids versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pineapple, canned, water pack, solids and liquids vs Broccoli Raab:

• 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 1.7 times more Vitamin B1, 5 times more Vitamin B2, 4.1 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6, 16.6 times more Vitamin B9, 2.6 times more Vitamin C, 162 times more Vitamin E and 746.7 times more Vitamin K than Pineapple, canned, water pack, solids and liquids.
• 1 kilogram of Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Pineapple, canned, water pack, solids and liquids as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pineapple, canned, water pack, solids and liquids vs Broccoli Raab:

• 1 kilogram of Pineapple, canned, water pack, solids and liquids has 2.5 times more Copper and 2.8 times more Manganese than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 7.2 times more Calcium, 5.4 times more Iron, 18.3 times more Phosphorus, 1.5 times more Potassium, 33 times more Sodium and 6.4 times more Zinc than Pineapple, canned, water pack, solids and liquids.
• Both Pineapple, canned, water pack, solids and liquids and Broccoli Raab contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Pineapple, canned, water pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Pineapple, canned, water pack, solids and liquids as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pineapple, canned, water pack, solids and liquids has 2.9 times more Carbohydrate and 19.7 times more Sugars than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 14.5 times more Omega 3, 3.4 times more Fiber and 7.4 times more Protein than Pineapple, canned, water pack, solids and liquids.
• 1 kilogram of Pineapple, canned, water pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• Both Pineapple, canned, water pack, solids and liquids as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.