Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Extra Sweet Pineapple

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Extra Sweet Pineapple: 588g

Raw Extra Sweet Pineapple has 2 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Cooked Broccoli Raab	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	NA	32g per day for Men 19-50 years
Omega 3	151% 2.4g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	61% 79.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	% 10g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 38g	g per day for Men 19-50 years
Fiber	88.4% 33.6g	21.7% 8.24g	38g per day for Men 19-50 years
Protein	82% 46g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	303% 2724μg	1.96% 17.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	213% 852μg	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	493% 444mg	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	202% 30.4mg	0.78% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	142% 1416mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	191% 15.2mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	17% 70.6mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	141% 984mg	6.72% 47mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	6.4% 0.71mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	13.6% 504g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Extra Sweet Pineapple Nutrients Per 300 Kcal

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

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

• 300 calories of Cooked Broccoli Raab have 154.4 times more Vitamin A, 4.3 times more Vitamin B1, 8.7 times more Vitamin B2, 8.1 times more Vitamin B3, 4.2 times more Vitamin B5, 3.9 times more Vitamin B6, 7.6 times more Vitamin B9, 1.3 times more Vitamin C, 258.1 times more Vitamin E and 746.1 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 Cooked Broccoli Raab as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Cooked Broccoli Raab have 18.5 times more Calcium, 1.4 times more Copper, 9.3 times more Iron, 4.6 times more Magnesium, 20.9 times more Phosphorus, 6.5 times more Potassium, 26.5 times more Selenium, 114.2 times more Sodium, 9.2 times more Zinc and 2.2 times more Water than Extra Sweet Pineapple.
• Both Cooked Broccoli Raab and Extra Sweet Pineapple contain similar levels of Manganese per 300 calories.
• 300 calories of Extra Sweet Pineapple lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 9.6 times more Fat, 4.1 times more Fiber and 14.7 times more Protein than Extra Sweet Pineapple.
• While 300 kcal of Raw Extra Sweet Pineapple contain 2.1 times more Carbohydrate, 8.2 times more Sugars and 4.4 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Extra Sweet Pineapple offer comparable quantities of Energy per 300 calories.
• 300 calories of Extra Sweet Pineapple provide inadequate amounts of Protein