Comparing Nutrients in 500 calories Traditional Pineapple VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Traditional Pineapple: 1111g
• Cooked Chopped Frozen Broccoli: 1786g

Traditional Pineapple has 1.6 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 - Traditional Pineapple or Cooked Chopped Frozen Broccoli?

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	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	101% 131g	73.5% 96g	130g per day for Men 19-50 years
Sugars	127% 92g	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	29.7% 21.6g	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	% 19.6g	NA	g per day for Men 19-50 years
Sucrose	% 51g	NA	g per day for Men 19-50 years
Fiber	NA	141% 53.6g	38g per day for Men 19-50 years
Protein	11% 6.1g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.2% 0.87mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.22mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	30.6% 122μg	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	209% 188mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.78μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	14.4% 144mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	34.7% 2.78mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	770% 17.7mg	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	14.3% 100mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	26% 969g	43.8% 1620g	3700g per day for Men 19-50 years

Traditional Pineapple VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled Chopped Frozen Broccoli contain 27.3 times more Vitamin A, 4.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 8.2 times more Vitamin B9, 3.8 times more Vitamin C and 202.3 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Pineapple and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Traditional Pineapple have insufficient amounts of Vitamin A and Vitamin K
• Both Traditional Raw Pineapple as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in 500 calories.

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

• 500 calories of Traditional Pineapple have 1.5 times more Copper and 4.4 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 4.1 times more Calcium, 3.9 times more Iron, 1.7 times more Magnesium, 8.8 times more Phosphorus, 1.8 times more Potassium, more Selenium, 17.7 times more Sodium, 5.6 times more Zinc and 1.7 times more Water than Traditional Raw Pineapple.
• 500 calories of Traditional Pineapple lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Traditional Pineapple have 1.4 times more Carbohydrate and 3.5 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 9.1 times more Protein than Traditional Raw Pineapple.
• Both Traditional Pineapple and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.