Comparing Nutrients in 500 calories Traditional Pineapple VS Broccoli

Weight per 500 calories

• Traditional Pineapple: 1111g
• Broccoli: 1471g

Traditional Pineapple has 1.3 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 - Traditional Pineapple or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Broccoli	27%	8%	65%

Macro Nutrients

	Traditional Pineapple	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	NA	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	75% 98g	130g per day for Men 19-50 years
Sugars	127% 92g	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	29.7% 21.6g	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	% 19.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 51g	% 1.47g	g per day for Men 19-50 years
Fiber	NA	101% 38.2g	38g per day for Men 19-50 years
Protein	11% 6.1g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Broccoli	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.2% 0.87mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.22mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	30.6% 122μg	232% 926μg	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	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	NA	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.78μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Broccoli	Recommended Dietary Allowance
Calcium	14.4% 144mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	34.7% 2.78mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	770% 17.7mg	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	14.3% 100mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	26% 969g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 13.7 times more Vitamin A, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3, 3.9 times more Vitamin B5, 2.2 times more Vitamin B6, 7.6 times more Vitamin B9, 7 times more Vitamin C and 192.1 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Traditional Raw Pineapple as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Traditional Pineapple vs Broccoli:

• Traditional Raw Pineapple has 1.2 times more Copper and 5.7 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Calcium, 3.9 times more Iron, 2.3 times more Magnesium, 9.7 times more Phosphorus, 3.3 times more Potassium, more Selenium, 43.7 times more Sodium, 6.8 times more Zinc and 1.4 times more Water than Traditional Raw Pineapple.

Comparison of macro-nutrients per 500 calories:

• Traditional Raw Pineapple has 1.3 times more Carbohydrate, 3.7 times more Sugars and 2.2 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Fat and 6.8 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Traditional Raw Pineapple as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.