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

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, extra heavy syrup pack, solids and liquids	2%	1%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pineapple, canned, extra heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13% 376kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, extra heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	25.3% 1.27mg	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	76% 304μg	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	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	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, extra heavy syrup pack, solids and liquids	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	9.53% 352g	11.2% 415g	3700g per day for Men 19-50 years

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

• Pineapple, canned, extra heavy syrup pack, solids and liquids have 1.7 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 13.4 times more Vitamin B9 and 7.7 times more Vitamin C than Pineapple, canned, extra heavy syrup pack, solids and liquids.
• Both Pineapple, canned, extra heavy syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Pineapple, canned, extra heavy syrup pack, solids and liquids have 2.6 times more Copper and 3.6 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Calcium, 2.1 times more Iron, 7.1 times more Phosphorus, 2.1 times more Potassium, 24 times more Sodium and 4.4 times more Zinc than Pineapple, canned, extra heavy syrup pack, solids and liquids.
• Both Pineapple, canned, extra heavy syrup pack, solids and liquids and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pineapple, canned, extra heavy syrup pack, solids and liquids have 3.2 times more Energy and 4.5 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.6 times more Omega 3, 3.8 times more Fiber and 8.3 times more Protein than Pineapple, canned, extra heavy syrup pack, solids and liquids.
• Both Pineapple, canned, extra heavy syrup pack, solids and liquids as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.