Comparing Nutrients in 1 pound Pina Colada VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pina Colada	2%	15%	83%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pina Colada	Broccoli Raab	Recommended Dietary Allowance
Energy	27.2% 789kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	23% 7.42g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	9.94% 13g	130g per day for Men 19-50 years
Sugars	140% 101g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pina Colada	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.93% 0.077mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.35% 0.54mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	59.7% 0.78mg	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	13.6% 54.4μg	94% 376μg	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	24.7% 22.2mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pina Colada	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	21% 0.19mg	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	12% 0.95mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	78% 1.8mg	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	4.54% 31.8mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	7.97% 295g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Pina Colada VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Pina Colada versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pina Colada vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 5.6 times more Vitamin B1, 7.6 times more Vitamin B2, 10.3 times more Vitamin B3, 5.3 times more Vitamin B5, 3.8 times more Vitamin B6, 6.9 times more Vitamin B9, 4.1 times more Vitamin C, 81 times more Vitamin E and 2240 times more Vitamin K than Pina Colada.
• 1 pound of Pina Colada have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Pina Colada as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pina Colada vs Broccoli Raab:

• 1 pound of Pina Colada has 1.9 times more Copper and 1.3 times more Manganese than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 13.5 times more Calcium, 10.2 times more Iron, 2.8 times more Magnesium, 10.4 times more Phosphorus, 2.8 times more Potassium, 5.5 times more Sodium, 5.9 times more Zinc and 1.4 times more Water than Pina Colada.
• 1 pound of Pina Colada lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Pina Colada as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pina Colada has 7.9 times more Energy, 19.7 times more Saturated Fat, 8 times more Carbohydrate and 58.8 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 37.8 times more Omega 3, 9 times more Fiber and 7.5 times more Protein than Pina Colada.
• 1 pound of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Pina Colada as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.