Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pina Colada	2%	15%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pina Colada	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	8.5% 247kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.75% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	7.25% 2.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	24.7% 32g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	43.7% 31.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pina Colada	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	4.9% 0.064mg	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	20% 79.4μg	4.25% 17μg	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	63% 57mg	7.7% 6.95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pina Colada	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	12.4% 0.11mg	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	11% 0.86mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	32.5% 0.75mg	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	9.92% 69.5mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.48% 129g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pina Colada per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Pina Colada to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Pina Colada:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.9 times more Vitamin B1, 4.8 times more Vitamin B2, 3.9 times more Vitamin B3, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6, 4.7 times more Vitamin B9, 8.2 times more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Pina Colada.
• 5 ounces of Pina Colada have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Pina Colada have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Pina Colada:

• 5 ounces of Cooked Chopped Frozen Broccoli have 4.1 times more Calcium, 2.9 times more Iron, 1.6 times more Magnesium, 7 times more Phosphorus, 2 times more Potassium, 2.2 times more Zinc and 1.4 times more Water than Pina Colada.
• While 5 oz of Pina Colada contain 2.3 times more Copper and 2.4 times more Manganese than Boiled Chopped Frozen Broccoli.
• 5 ounces of Pina Colada lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Pina Colada lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 8.4 times more Omega 3, 10 times more Fiber and 7.4 times more Protein than Pina Colada.
• While 5 oz of Pina Colada contain 6.2 times more Energy, 90.9 times more Saturated Fat, 4.2 times more Carbohydrate and 15.2 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 5 ounces of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Pina Colada provide inadequate amounts of Omega 6 in five ounces.