Comparing Nutrients in 1 kilogram Extra Sweet Pineapple VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.6% 510kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	142% 103g	18.6% 13.5g	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	29.7% 21.5g	11.4% 8.3g	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	% 17g	% 7.5g	g per day for Men 19-50 years
Sucrose	% 64.7g	NA	g per day for Men 19-50 years
Fiber	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	100% 1.3mg	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	47.5% 190μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	627% 564mg	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	1.33% 0.2mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	42.2% 0.38mg	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	35% 2.8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	128% 2.94mg	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	11.4% 80mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	23% 857g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Extra Sweet Pineapple VS Frozen Chopped Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Extra Sweet Pineapple vs Frozen Chopped Broccoli:

• 1 kilogram of Extra Sweet Pineapple has 1.5 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B5, 3.5 times more Vitamin B9, 61 times more Vitamin E and 115.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Frozen Chopped Broccoli provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one kilogram.
• 1 kilogram of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Extra Sweet Pineapple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Extra Sweet Pineapple vs Frozen Chopped Broccoli:

• 1 kilogram of Extra Sweet Pineapple has 3 times more Copper and 2.8 times more Manganese than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium, 6.3 times more Phosphorus, 2 times more Potassium, 28 times more Selenium and 4 times more Zinc than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Frozen Chopped Broccoli contain similar levels of Water per one kilogram.
• 1 kilogram of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Extra Sweet Pineapple has 2.8 times more Carbohydrate, 7.6 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.1 times more Fiber and 5.3 times more Protein than Raw Extra Sweet Pineapple.
• 1 kilogram of Extra Sweet Pineapple provide inadequate amounts of Protein
• Both Raw Extra Sweet Pineapple as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Energy in one kilogram.