Comparing Nutrients in 300 calories Traditional Pineapple VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Traditional Pineapple: 667g
• Cooked Chopped Frozen Broccoli: 1071g

Traditional Pineapple has 1.6 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.

Which food has more nutrients per 300 calories - Traditional Pineapple or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.87g	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	60.6% 78.8g	44% 57.3g	130g per day for Men 19-50 years
Sugars	76.2% 55.3g	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	18% 13g	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	% 11.7g	NA	g per day for Men 19-50 years
Sucrose	% 30.6g	NA	g per day for Men 19-50 years
Fiber	NA	84.6% 32g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	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	19.6% 3.13mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	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	18.3% 73.3μg	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	125% 113mg	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	NA	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.67μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.67% 86.7mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	21% 1.67mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	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	8.57% 60mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	4.85% 0.53mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	15.7% 582g	26.3% 972g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli contains 27.3 times more Vitamin A, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 8.2 times more Vitamin B9, 3.8 times more Vitamin C and 202.3 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Traditional Raw Pineapple as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 300 kcal.

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

• Traditional Raw Pineapple has 1.5 times more Copper and 4.4 times more Manganese than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.1 times more Calcium, 3.9 times more Iron, 1.7 times more Magnesium, 8.8 times more Phosphorus, 1.8 times more Potassium, more Selenium, 17.7 times more Sodium, 5.6 times more Zinc and 1.7 times more Water than Traditional Raw Pineapple.

Comparison of macro-nutrients per 300 calories:

• Traditional Raw Pineapple has 1.4 times more Carbohydrate and 3.5 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 9.1 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 300 kcal.
• Both Traditional Raw Pineapple as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.