Comparing Nutrients in 1 pound Pineapple VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	7.82% 227kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	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	4.8% 0.077g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.61% 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	45.8% 59.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	61.6% 44.7g	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	13.3% 9.6g	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	% 7.85g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	4.37% 2.45g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.97mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	20.4% 81.6μg	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	241% 217mg	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	0.6% 0.091mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.9% 59mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	16.4% 1.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.2% 36.3mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	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	4.95% 0.54mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Pineapple 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 vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pineapple has 1.4 times more Vitamin B1 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 3.1 times more Vitamin B9, 66 times more Vitamin E and 125.9 times more Vitamin K than Raw Pineapple.
• Both Pineapple and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Pineapple 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 vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pineapple has 3.2 times more Copper and 4.2 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium, 2.1 times more Iron, 6.1 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Raw Pineapple.
• Both Pineapple and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Water per one pound.
• 1 pound of Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Pineapple as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pineapple has 2.5 times more Carbohydrate and 6.7 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.5 times more Omega 3, 2.1 times more Fiber and 5.7 times more Protein than Raw Pineapple.
• 1 pound of Pineapple provide inadequate amounts of Omega 3 and Protein
• Both Raw Pineapple as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.