Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pina Colada	2%	15%	83%

Macro Nutrients

	Frozen Broccoli Spears	Pina Colada	Recommended Dietary Allowance
Energy	4.54% 132kcal	27.2% 789kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	23% 7.42g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.72% 0.12g	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	79% 103g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	140% 101g	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	3.6% 1.36g	38g per day for Men 19-50 years
Protein	24.8% 14g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pina Colada	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	5.93% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	3.35% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15.7% 0.2mg	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	107% 426μg	13.6% 54.4μg	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	344% 310mg	24.7% 22.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pina Colada	Recommended Dietary Allowance
Calcium	18.6% 186mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	40% 0.36mg	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	41% 3.27mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	104% 2.4mg	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	38.2% 268mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 411g	7.97% 295g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pina Colada per 1 lb

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

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

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 2.5 times more Vitamin B1, 6.7 times more Vitamin B2, 3.9 times more Vitamin B3, 4 times more Vitamin B5, 3.9 times more Vitamin B6, 7.8 times more Vitamin B9, 13.9 times more Vitamin C, 67.5 times more Vitamin E and 1014 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 Frozen Broccoli Spears as well as Pina Colada have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Pina Colada:

• 1 pound of Frozen Broccoli Spears has 5.1 times more Calcium, 3.4 times more Iron, 2 times more Magnesium, 8.4 times more Phosphorus, 3.5 times more Potassium, 2.7 times more Selenium, 2.6 times more Zinc and 1.4 times more Water than Pina Colada.
• While 1 lb of Pina Colada contains 2.2 times more Copper and 2.1 times more Manganese than Frozen Broccoli Spears.
• 1 pound of Pina Colada lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 25 times more Omega 3, 10 times more Fiber and 7.3 times more Protein than Pina Colada.
• While 1 lb of Pina Colada contains 6 times more Energy, 31.5 times more Saturated Fat, 4.2 times more Carbohydrate and 15.2 times more Sugars than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 pound of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Pina Colada provide inadequate amounts of Omega 6 in one pound.