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

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	NA	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	47% 61.2g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	64.6% 47g	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	5.2% 3.76g	13.5% 9.75g	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	% 3.4g	% 7.7g	g per day for Men 19-50 years
Sucrose	NA	% 29.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	39.8% 0.52mg	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	76% 304μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	284% 256mg	284% 256mg	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	37% 5.53mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	25.4% 254mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	57% 0.51mg	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	46% 3.67mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	161% 3.7mg	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	32.4% 227mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.5% 389g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 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.
• While Raw Extra Sweet Pineapple contains 1.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Extra Sweet Pineapple have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in 1 lb.

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

• Frozen Chopped Broccoli, Unprepared has 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, 24 times more Sodium and 4 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 3 times more Copper and 2.8 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Extra Sweet Pineapple have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 2.1 times more Fiber and 5.3 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2 times more Energy, 2.8 times more Carbohydrate, 7.6 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.