Comparing Nutrients in 1 pound Pineapple, canned, extra heavy syrup pack, solids and liquids VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pineapple, canned, extra heavy syrup pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	13% 376kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	9.55% 3.63g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.75% 1.54g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, extra heavy syrup pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	45.4% 0.59mg	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	5.67% 22.7μg	63.5% 254μg	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	36.8% 33mg	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, extra heavy syrup pack, solids and liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	21.5% 1.72mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.53% 352g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple, canned, extra heavy syrup pack, solids and liquids VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Pineapple, canned, extra heavy syrup pack, solids and liquids versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pineapple, canned, extra heavy syrup pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pineapple, canned, extra heavy syrup pack, solids and liquids has 1.6 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6, 11.2 times more Vitamin B9 and 5.5 times more Vitamin C than Pineapple, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Pineapple, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Pineapple, canned, extra heavy syrup pack, solids and liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pineapple, canned, extra heavy syrup pack, solids and liquids vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pineapple, canned, extra heavy syrup pack, solids and liquids has 2.9 times more Copper and 4.8 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 1.6 times more Iron, 7 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Pineapple, canned, extra heavy syrup pack, solids and liquids.
• Both Pineapple, canned, extra heavy syrup pack, solids and liquids and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one pound.
• 1 pound of Pineapple, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pineapple, canned, extra heavy syrup pack, solids and liquids has 3 times more Energy and 4 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.6 times more Omega 3, 3.8 times more Fiber and 9.1 times more Protein than Pineapple, canned, extra heavy syrup pack, solids and liquids.
• 1 pound of Pineapple, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Pineapple, canned, extra heavy syrup pack, solids and liquids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.