Comparing Nutrients in 500 calories Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E VS Broccoli

Weight per 500 calories

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E: 1000g
• Broccoli: 1471g

Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 1.5 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	75% 98g	130g per day for Men 19-50 years
Sugars	138% 100g	34.5% 25g	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	52.6% 38g	13.8% 10g	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	% 46.5g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 15.3g	% 1.47g	g per day for Men 19-50 years
Fiber	5.26% 2g	101% 38.2g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	198% 2.57mg	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	30% 120μg	232% 926μg	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	348% 313mg	1458% 1312mg	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	42% 6.3mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Broccoli	Recommended Dietary Allowance
Calcium	14% 140mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	80% 0.72mg	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	32.5% 2.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	134% 3.1mg	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	13% 90mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	23.5% 871g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Broccoli:

• Raw Broccoli contains 1.8 times more Vitamin B1, 10.8 times more Vitamin B2, 6.7 times more Vitamin B3, 15 times more Vitamin B5, 2.6 times more Vitamin B6, 7.7 times more Vitamin B9, 4.2 times more Vitamin C and 1.8 times more Vitamin E than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E vs Broccoli:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 1.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 4.9 times more Calcium, 2.6 times more Copper, 4.1 times more Iron, 2.8 times more Magnesium, 10.8 times more Phosphorus, 3.5 times more Potassium, 16.2 times more Sodium, 5.5 times more Zinc and 1.5 times more Water than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have 1.2 times more Carbohydrate, 4 times more Sugars and 3.8 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Fat, more Saturated Fat, 19.1 times more Fiber and 11.5 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.