Comparing Nutrients in 500 calories Extra Sweet Pineapple VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Extra Sweet Pineapple: 980g
• Cooked Chopped Frozen Broccoli: 1786g

Extra Sweet Pineapple has 1.8 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has low energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Extra Sweet Pineapple or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Extra Sweet Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	73.5% 96g	130g per day for Men 19-50 years
Sugars	140% 101g	36.2% 26.3g	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	29% 21g	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	% 16.7g	NA	g per day for Men 19-50 years
Sucrose	% 63.4g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.27% 29.4μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.4% 0.78mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	179% 2.32mg	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	46.6% 186μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	614% 553mg	796% 716mg	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	1.3% 0.2mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.86μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.7% 127mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	67.5% 0.61mg	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	34.3% 2.75mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	173% 4mg	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	11.2% 78.4mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	31% 1059mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	22.7% 840g	43.8% 1620g	3700g per day for Men 19-50 years

Extra Sweet Pineapple VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Extra Sweet Pineapple or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Extra Sweet Pineapple vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 31 times more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.4 times more Vitamin B9, 1.3 times more Vitamin C, 120.2 times more Vitamin E and 229.2 times more Vitamin K than Raw Extra Sweet Pineapple.
• 500 calories of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Extra Sweet Pineapple as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for Extra Sweet Pineapple vs Cooked Chopped Frozen Broccoli:

• 500 calories of Extra Sweet Pineapple have 1.8 times more Copper and 2 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 4.6 times more Calcium, 4 times more Iron, 2 times more Magnesium, 11.2 times more Phosphorus, 2.4 times more Potassium, 12.8 times more Selenium, 20 times more Sodium, 4.3 times more Zinc and 1.9 times more Water than Raw Extra Sweet Pineapple.
• 500 calories of Extra Sweet Pineapple lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Extra Sweet Pineapple have 1.4 times more Carbohydrate and 3.9 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 3.9 times more Fiber and 10.7 times more Protein than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Extra Sweet Pineapple provide inadequate amounts of Protein