Comparing Nutrients in 500 calories Canned Pina Colada VS Boiled Broccoli

Weight per 500 calories

• Canned Pina Colada: 211g
• Boiled Broccoli: 1429g

Canned Pina Colada has 6.8 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Canned Pina Colada or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Canned Pina Colada	1%	38%	61%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Pina Colada	Boiled Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.8% 58.2g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	27.4% 20g	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	NA	14.6% 10.6g	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	NA	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	0.56% 0.21g	124% 47g	38g per day for Men 19-50 years
Protein	2.26% 1.27g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.81% 0.011mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.37% 0.22mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.28% 0.11mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.76% 0.036mg	220% 2.86mg	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	3.16% 12.7μg	386% 1543μg	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	3.5% 3.16mg	1030% 927mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pina Colada	Boiled Broccoli	Recommended Dietary Allowance
Calcium	0.21% 2.1mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	0.79% 0.063mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	3% 12.7mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	120% 2.77mg	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	11% 76mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	2.7% 1.48μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	3.84% 0.42mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	3.13% 116g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Pina Colada vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 521.4 times more Vitamin A, 25.1 times more Vitamin B1, 166.6 times more Vitamin B2, 36 times more Vitamin B3, 77.2 times more Vitamin B5, 79.7 times more Vitamin B6, 121.9 times more Vitamin B9 and 293 times more Vitamin C than Canned Pina Colada.
• Both Canned Pina Colada as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Canned Pina Colada vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 270.9 times more Calcium, 4.7 times more Copper, 151.2 times more Iron, 23.7 times more Magnesium, 4.1 times more Manganese, 12.6 times more Phosphorus, 23.9 times more Potassium, 15.5 times more Selenium, 3.9 times more Sodium, 15.2 times more Zinc and 11 times more Water than Canned Pina Colada.

Comparison of macro-nutrients per 500 calories:

• Canned Pina Colada has 2.7 times more Fat and 12.3 times more Saturated Fat than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Carbohydrate, 223.5 times more Fiber and 26.9 times more Protein than Canned Pina Colada.
• Both Canned Pina Colada and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
• Both Canned Pina Colada as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.