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

Weight per 300 calories

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

Extra Sweet Pineapple has 1.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 300 kcal of Boiled Chopped Frozen Broccoli contain 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 Raw Extra Sweet Pineapple.
• 300 calories of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Extra Sweet Pineapple as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Extra Sweet Pineapple have 1.8 times more Copper and 2 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 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 Raw Extra Sweet Pineapple.
• 300 calories of Extra Sweet Pineapple lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

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