Comparing Nutrients in 500 calories Boiled Broccoli VS Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water

Weight per 500 calories

• Boiled Broccoli: 1429g
• Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water: 980g

Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water has 1.5 times more energy per unit of mass than Boiled and Drained Broccoli, which is low in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 500 calories - Boiled Broccoli or Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	3%	1%	96%

Macro Nutrients

	Boiled Broccoli	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.061% 0.02g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	96% 124g	130g per day for Men 19-50 years
Sugars	27.4% 20g	169% 122g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	5.16% 1.96g	38g per day for Men 19-50 years
Protein	60.7% 34g	7% 3.92g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Vitamin A	122% 1100μg	1.1% 9.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	57% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	56% 0.73mg	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	386% 1543μg	27% 108μg	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	1030% 927mg	131% 118mg	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	138% 20.7mg	0.65% 0.098mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	2.45% 2.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water	Recommended Dietary Allowance
Calcium	57% 571mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	447% 10.3mg	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	137% 957mg	12.6% 88.2mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	38% 1294mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	7.13% 0.78mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	23% 849g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Boiled and Drained Broccoli has 112.2 times more Vitamin A, 1.3 times more Vitamin B1, 9 times more Vitamin B2, 4 times more Vitamin B3, 7.2 times more Vitamin B5, 3.9 times more Vitamin B6, 14.3 times more Vitamin B9, 7.9 times more Vitamin C, 211.3 times more Vitamin E and 685.3 times more Vitamin K than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• Both Boiled and Drained Broccoli as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Broccoli vs Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water:

• Boiled and Drained Broccoli has 4.5 times more Calcium, 2 times more Copper, 6.1 times more Iron, 2.2 times more Magnesium, 10.8 times more Phosphorus, 3.2 times more Potassium, 23.3 times more Selenium, 59.7 times more Sodium, 8.2 times more Zinc and 1.5 times more Water than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 3.7 times more Manganese than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Broccoli has 19.9 times more Fat, 43.4 times more Omega 3, 24 times more Fiber and 8.7 times more Protein than Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water.
• While Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water contains 6.2 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Broccoli as well as Pineapple juice, frozen concentrate, unsweetened, diluted with 3 volume water have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.