Comparing Nutrients in 300 calories Pina Colada VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Pina Colada: 172g
• Cooked Chopped Frozen Broccoli: 1071g

Pina Colada has 6.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has above average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Pina Colada or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pina Colada	2%	15%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pina Colada	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.047g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	44% 57.3g	130g per day for Men 19-50 years
Sugars	53% 38.5g	21.7% 15.8g	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	1.36% 0.52g	84.6% 32g	38g per day for Men 19-50 years
Protein	1.3% 0.72g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Pina Colada	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.25% 0.029mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.27% 0.2mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.11mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.97% 0.078mg	107% 1.4mg	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	5.17% 20.7μg	150% 600μg	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	9.4% 8.45mg	477% 430mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.23% 0.034mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.17μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pina Colada	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.38% 13.8mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	40.5% 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	4.53% 0.36mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	3.3% 13.8mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	39.6% 0.91mg	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	1.72% 12mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.69% 10.3mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	2.04% 0.22mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	3.03% 112g	26.3% 972g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pina Colada vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 11.8 times more Vitamin B1, 29.6 times more Vitamin B2, 24.1 times more Vitamin B3, 27.9 times more Vitamin B5, 18 times more Vitamin B6, 29 times more Vitamin B9, 50.9 times more Vitamin C, 410.1 times more Vitamin E and 5474.8 times more Vitamin K than Pina Colada.
• Both Pina Colada as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pina Colada vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 25.6 times more Calcium, 2.7 times more Copper, 18.1 times more Iron, 10.1 times more Magnesium, 2.6 times more Manganese, 43.5 times more Phosphorus, 12.4 times more Potassium, 6.2 times more Selenium, 11.4 times more Sodium, 13.4 times more Zinc and 8.7 times more Water than Pina Colada.

Comparison of macro-nutrients per 300 calories:

• Pina Colada has 2.5 times more Fat, 14.6 times more Saturated Fat and 2.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 52.2 times more Omega 3, 1.5 times more Carbohydrate, 62.1 times more Fiber and 45.9 times more Protein than Pina Colada.
• Both Pina Colada and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Pina Colada as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.