Comparing Nutrients in 300 calories Cooked Chopped Frozen Broccoli VS Extra Sweet Pineapple

Weight per 300 calories

• Cooked Chopped Frozen Broccoli: 1071g
• Extra Sweet Pineapple: 588g

Raw Extra Sweet Pineapple has 1.8 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is low in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Extra Sweet Pineapple?

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	NA	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44% 57.3g	61% 79.4g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	83.7% 60.7g	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	NA	17.4% 12.6g	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	NA	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 38g	g per day for Men 19-50 years
Fiber	84.6% 32g	21.7% 8.24g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	1.96% 17.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	51.6% 0.67mg	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	150% 600μg	28% 112μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	477% 430mg	369% 332mg	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	94% 14mg	0.78% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	35.4% 354mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	74% 0.66mg	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	81.7% 6.54mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	17% 70.6mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	209% 4.8mg	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	75% 525mg	6.72% 47mg	700mg per day for Men 19-50 years
Potassium	44.7% 1521mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	7.86% 118mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	6.4% 0.71mg	11mg per day for Men 19-50 years
Water	26.3% 972g	13.6% 504g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Extra Sweet Pineapple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Chopped Frozen Broccoli or Extra Sweet Pineapple?

Lets compare vitamin content per 300 calories of Cooked Chopped Frozen Broccoli vs Extra Sweet Pineapple:

• 300 calories of Cooked Chopped Frozen Broccoli have 31 times more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.4 times more Vitamin B9, 1.3 times more Vitamin C, 120.2 times more Vitamin E and 229.2 times more Vitamin K than Extra Sweet Pineapple.
• 300 calories of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Chopped Frozen Broccoli vs Extra Sweet Pineapple:

• 300 calories of Cooked Chopped Frozen Broccoli have 4.6 times more Calcium, 4 times more Iron, 2 times more Magnesium, 11.2 times more Phosphorus, 2.4 times more Potassium, 12.8 times more Selenium, 20 times more Sodium, 4.3 times more Zinc and 1.9 times more Water than Extra Sweet Pineapple.
• While 300 kcal of Raw Extra Sweet Pineapple contain 1.8 times more Copper and 2 times more Manganese than Boiled Chopped Frozen Broccoli.
• 300 calories of Extra Sweet Pineapple lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Chopped Frozen Broccoli have 3.9 times more Fiber and 10.7 times more Protein than Extra Sweet Pineapple.
• While 300 kcal of Raw Extra Sweet Pineapple contain 1.4 times more Carbohydrate and 3.9 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Extra Sweet Pineapple offer comparable quantities of Energy per 300 calories.
• 300 calories of Extra Sweet Pineapple provide inadequate amounts of Protein