Comparing Nutrients in 500 calories Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid VS Broccoli

Weight per 500 calories

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid: 943g
• Broccoli: 1471g

Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 1.6 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 or bottled, unsweetened, with added ascorbic acid or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	3%	2%	95%
Broccoli	27%	8%	65%

Macro Nutrients

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	93% 121g	75% 98g	130g per day for Men 19-50 years
Sugars	130% 94g	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	49.6% 36g	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	% 44g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 14.4g	% 1.47g	g per day for Men 19-50 years
Fiber	4.97% 1.9g	101% 38.2g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	42.5% 170μg	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	459% 413mg	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	1.26% 0.19mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Broccoli	Recommended Dietary Allowance
Calcium	12.3% 123mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	1.3% 52μg	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	36.6% 2.92mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	207% 4.75mg	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	10.8% 75.5mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	36% 1226mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	9.43% 1.04mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	22% 815g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid vs Broccoli:

• Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B1, 8.7 times more Vitamin B2, 5 times more Vitamin B3, 16 times more Vitamin B5, 2.7 times more Vitamin B6, 5.5 times more Vitamin B9, 3.2 times more Vitamin C, 60.8 times more Vitamin E and 527.9 times more Vitamin K than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid 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 or bottled, unsweetened, with added ascorbic acid vs Broccoli:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 1.5 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 5.6 times more Calcium, 3.7 times more Iron, 2.7 times more Magnesium, 12.9 times more Phosphorus, 3.8 times more Potassium, 39 times more Selenium, 25.7 times more Sodium, 5.8 times more Zinc and 1.6 times more Water than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Raw Broccoli have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid has 1.2 times more Carbohydrate, 3.8 times more Sugars and 3.6 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Fat, 22.2 times more Saturated Fat, 5.5 times more Omega 3, 20.3 times more Fiber and 12.2 times more Protein than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.