Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Orange Pineapple Juice Blend

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Orange Pineapple Juice Blend	3%	1%	96%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Energy	4.38% 127kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	66% 48g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	25% 14g	3.32% 1.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	21.3% 0.28mg	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	63.5% 254μg	11.3% 45.4μg	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	202% 182mg	205% 185mg	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	40% 6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Orange Pineapple Juice Blend	Recommended Dietary Allowance
Calcium	15% 150mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	17% 0.15mg	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	34.6% 2.77mg	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	74.5% 1.7mg	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	31.8% 222mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	20% 680mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	11% 411g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Orange Pineapple Juice Blend per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Orange Pineapple Juice Blend to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Orange Pineapple Juice Blend:

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.6 times more Vitamin B3, 2.1 times more Vitamin B6, 5.6 times more Vitamin B9, 18.9 times more Vitamin E and 881 times more Vitamin K than Orange Pineapple Juice Blend.
• Both Cooked Chopped Frozen Broccoli and Orange Pineapple Juice Blend provide similar amounts of Vitamin C per one pound.
• 1 pound of Orange Pineapple Juice Blend have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Orange Pineapple Juice Blend have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Orange Pineapple Juice Blend:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.1 times more Calcium, 3.4 times more Iron, 1.3 times more Magnesium, 4.5 times more Phosphorus and 4.7 times more Zinc than Orange Pineapple Juice Blend.
• While 1 lb of Orange Pineapple Juice Blend contains 1.7 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Orange Pineapple Juice Blend contain similar levels of Copper, Potassium and Water per one pound.
• 1 pound of Orange Pineapple Juice Blend lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Orange Pineapple Juice Blend lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 8.4 times more Omega 3, 15 times more Fiber and 7.6 times more Protein than Orange Pineapple Juice Blend.
• While 1 lb of Orange Pineapple Juice Blend contains 2.3 times more Carbohydrate and 7.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Orange Pineapple Juice Blend provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Orange Pineapple Juice Blend provide inadequate amounts of Energy and Omega 6 in one pound.