Comparing Nutrients in 1 kilogram Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.6% 510kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	172% 125g	19% 14g	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	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	5.26% 2g	87% 33g	38g per day for Men 19-50 years
Protein	7.14% 4g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	154% 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	27.5% 110μg	270% 1080μg	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	133% 120mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Boiled Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	20% 1.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.4% 866g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water VS Boiled Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water versus 1 kg of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Boiled Broccoli:

• 1 kg of Boiled and Drained Broccoli contains 77 times more Vitamin A, 6.2 times more Vitamin B2, 2.8 times more Vitamin B3, 4.9 times more Vitamin B5, 2.7 times more Vitamin B6, 9.8 times more Vitamin B9, 5.4 times more Vitamin C, 145 times more Vitamin E and 470.3 times more Vitamin K than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Boiled Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water vs Boiled Broccoli:

• 1 kilogram of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 5.4 times more Manganese than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 3.1 times more Calcium, 1.4 times more Copper, 4.2 times more Iron, 1.5 times more Magnesium, 7.4 times more Phosphorus, 2.2 times more Potassium, 16 times more Selenium, 41 times more Sodium and 5.6 times more Zinc than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water and Boiled Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.8 times more Carbohydrate and 9 times more Sugars than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 29.8 times more Omega 3, 16.5 times more Fiber and 6 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• 1 kilogram of Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water provide inadequate amounts of Omega 3, Fiber and Protein
• Both Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.