Comparing Nutrients in 300 calories Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E VS Broccoli

Weight per 300 calories

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: 600g
• Broccoli: 882g

Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 1.5 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	NA	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	NA	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.2% 73g	45% 58.6g	130g per day for Men 19-50 years
Sugars	82.6% 60g	20.7% 15g	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	31.5% 23g	8.28% 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	% 28g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 9.2g	% 0.88g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	60.4% 23g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.72% 0.34mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	119% 1.54mg	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	18% 72μg	139% 556μg	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	209% 188mg	875% 787mg	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	25% 3.78mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Broccoli	Recommended Dietary Allowance
Calcium	8.4% 84mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	48% 0.43mg	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	19.5% 1.56mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	80.6% 1.85mg	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	7.7% 54mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	23.3% 792mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	14% 522g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Broccoli:

• Raw Broccoli contains 1.8 times more Vitamin B1, 10.8 times more Vitamin B2, 6.7 times more Vitamin B3, 15 times more Vitamin B5, 2.6 times more Vitamin B6, 7.7 times more Vitamin B9, 4.2 times more Vitamin C and 1.8 times more Vitamin E than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Broccoli:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 4.9 times more Calcium, 2.6 times more Copper, 4.1 times more Iron, 2.8 times more Magnesium, 10.8 times more Phosphorus, 3.5 times more Potassium, 16.2 times more Sodium, 5.5 times more Zinc and 1.5 times more Water than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.

Comparison of macro-nutrients per 300 calories:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 1.2 times more Carbohydrate, 4 times more Sugars and 3.8 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Fat, more Saturated Fat, 19.1 times more Fiber and 11.5 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.