Comparing Nutrients in 1 pound Broccoli VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pineapple	4%	2%	94%

Macro Nutrients

	Broccoli	Pineapple	Recommended Dietary Allowance
Energy	5.3% 154kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	45.8% 59.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	61.6% 44.7g	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	4.25% 3.1g	13.3% 9.6g	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	% 2.22g	% 7.85g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 27g	g per day for Men 19-50 years
Fiber	31% 11.8g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	23% 12.8g	4.37% 2.45g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pineapple	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	39% 0.51mg	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	71.4% 286μg	20.4% 81.6μg	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	450% 405mg	241% 217mg	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	23.6% 3.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pineapple	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	55.4% 0.5mg	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	41.4% 3.3mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	183% 4.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.8% 299mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 405g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Pineapple:

• Raw Broccoli has 10.3 times more Vitamin A, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 3.5 times more Vitamin B9, 1.9 times more Vitamin C, 39 times more Vitamin E and 145.1 times more Vitamin K than Raw Pineapple.
• Both Raw Broccoli and Raw Pineapple have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Broccoli as well as Raw Pineapple have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Pineapple:

• Raw Broccoli has 3.6 times more Calcium, 2.5 times more Iron, 1.8 times more Magnesium, 8.3 times more Phosphorus, 2.9 times more Potassium, 25 times more Selenium, 33 times more Sodium and 3.4 times more Zinc than Raw Pineapple.
• While Raw Pineapple contains 2.2 times more Copper and 4.4 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Raw Pineapple have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.7 times more Omega 3, 1.9 times more Fiber and 5.2 times more Protein than Raw Pineapple.
• While Raw Pineapple contains 1.5 times more Energy, 2 times more Carbohydrate, 5.8 times more Sugars and 3.1 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Raw Pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.