Comparing Nutrients in 300 calories Frozen Chopped Broccoli VS Pineapple, canned, water pack, solids and liquids

Weight per 300 calories

• Frozen Chopped Broccoli: 1154g
• Pineapple, canned, water pack, solids and liquids: 938g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Chopped Broccoli or Pineapple, canned, water pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pineapple, canned, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Frozen Chopped Broccoli	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.45% 3.35g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	75.7% 1.2g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	60% 78g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	97% 70.3g	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	13.2% 9.58g	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	% 8.65g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	91% 34.6g	19.7% 7.5g	38g per day for Men 19-50 years
Protein	58% 32.4g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	66.7% 600μg	2.1% 18.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	72.7% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.42mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.2mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	53.4% 0.69mg	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	193% 773μg	11.7% 47μg	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	723% 651mg	80.2% 72mg	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	0.63% 0.094mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	780% 936μg	2.34% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	64.6% 646mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	109% 0.98mg	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	117% 9.35mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	49.5% 208mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	147% 3.4mg	457% 10.5mg	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	82.4% 577mg	5.36% 37.5mg	700mg per day for Men 19-50 years
Potassium	72% 2446mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	58.7% 32.3μg	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	18.5% 277mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	10.2% 1.13mg	11mg per day for Men 19-50 years
Water	28.5% 1055g	23% 851g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Chopped Broccoli vs Pineapple, canned, water pack, solids and liquids:

• Frozen Chopped Broccoli, Unprepared has 32 times more Vitamin A, 4.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 2.2 times more Vitamin B6, 16.5 times more Vitamin B9, 9 times more Vitamin C, 150.2 times more Vitamin E and 332.7 times more Vitamin K than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 1.4 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Chopped Broccoli vs Pineapple, canned, water pack, solids and liquids:

• Frozen Chopped Broccoli, Unprepared has 4.6 times more Calcium, 2.5 times more Iron, 1.2 times more Magnesium, 15.4 times more Phosphorus, 2.1 times more Potassium, 8.6 times more Selenium, 29.5 times more Sodium, 4.9 times more Zinc and 1.2 times more Water than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 2.2 times more Copper and 3.1 times more Manganese than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Chopped Broccoli, Unprepared has 4 times more Fat, 9.9 times more Omega 3, 4.6 times more Fiber and 8 times more Protein than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 1.4 times more Carbohydrate and 4.5 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pineapple, canned, water pack, solids and liquids have similar amounts of Energy per 300 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.