Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Pina Colada

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Pina Colada: 287g

Pina Colada has 6.2 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is above average in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Pina Colada?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pina Colada	2%	15%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pina Colada	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	0.9% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	50% 65g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	88.5% 64g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	2.27% 0.86g	38g per day for Men 19-50 years
Protein	99% 55.4g	2.16% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pina Colada	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	6.94% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	3.76% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	2.1% 0.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	3.5% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	9.95% 0.13mg	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	250% 1000μg	8.62% 34.5μg	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	796% 716mg	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	0.24% 0.29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pina Colada	Recommended Dietary Allowance
Calcium	59% 589mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	25.2% 0.23mg	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	136% 11mg	7.54% 0.6mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	66% 1.5mg	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	125% 875mg	2.87% 20mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	3.66% 2μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	3.4% 0.37mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	5.05% 187g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Pina Colada Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Pina Colada?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Pina Colada:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 11.8 times more Vitamin B1, 29.6 times more Vitamin B2, 24.1 times more Vitamin B3, 27.9 times more Vitamin B5, 18 times more Vitamin B6, 29 times more Vitamin B9, 50.9 times more Vitamin C, 410.1 times more Vitamin E and 5474.8 times more Vitamin K than Pina Colada.
• 500 calories of Pina Colada have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Pina Colada have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Pina Colada:

• 500 calories of Cooked Chopped Frozen Broccoli have 25.6 times more Calcium, 2.7 times more Copper, 18.1 times more Iron, 10.1 times more Magnesium, 2.6 times more Manganese, 43.5 times more Phosphorus, 12.4 times more Potassium, 6.2 times more Selenium, 11.4 times more Sodium, 13.4 times more Zinc and 8.7 times more Water than Pina Colada.
• 500 calories of Pina Colada lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 52.2 times more Omega 3, 1.5 times more Carbohydrate, 62.1 times more Fiber and 45.9 times more Protein than Pina Colada.
• While 500 kcal of Pina Colada contain 14.6 times more Saturated Fat and 2.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pina Colada offer comparable quantities of Energy per 500 calories.
• 500 calories of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Pina Colada provide inadequate amounts of Omega 6 in 500 calories.