Comparing Nutrients in 1 kilogram Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	24% 31g	130g per day for Men 19-50 years
Sugars	138% 100g	8.55% 6.2g	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	52.6% 38g	3.3% 2.4g	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	% 46.5g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 15.3g	% 1.5g	g per day for Men 19-50 years
Fiber	5.26% 2g	73.7% 28g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	169% 2.2mg	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	30% 120μg	178% 710μg	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	348% 313mg	411% 370mg	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	42% 6.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 140mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	83.3% 0.75mg	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	32.5% 2.6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	165% 3.8mg	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	13% 90mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.5% 871g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 2.9 times more Vitamin B1, 8.8 times more Vitamin B2, 14.3 times more Vitamin B3, 8 times more Vitamin B5, 2.2 times more Vitamin B6, 5.9 times more Vitamin B9 and 4 times more Vitamin E than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Cooked Broccoli Raab provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Cooked Broccoli Raab:

• 1 kilogram of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E has 1.3 times more Manganese than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 8.4 times more Calcium, 2.7 times more Copper, 4.9 times more Iron, 2.5 times more Magnesium, 9.1 times more Phosphorus, 2.6 times more Potassium, 18.7 times more Sodium and 4.9 times more Zinc than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Cooked Broccoli Raab contain similar levels of Water per one kilogram.
• 1 kilogram of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E lack sufficient amounts of Calcium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E has 3.9 times more Carbohydrate, 16.1 times more Sugars and 15.9 times more Fructose than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 14 times more Fiber and 10.6 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• 1 kilogram of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E provide inadequate amounts of Fiber and Protein
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Cooked Broccoli Raab provide inadequate amounts of Energy in one kilogram.