Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	3%	2%	95%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.6% 75kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.2% 0.034g	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	14% 18.2g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	19.5% 14g	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	7.45% 5.4g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	11% 4.25g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	0.91% 0.51g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	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	6.85% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	11% 0.14mg	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	6.38% 25.5μg	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	69% 62mg	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	12.5% 1.87mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.19% 7.8μg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	31% 0.71mg	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	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 3.9 times more Vitamin B2, 2.3 times more Vitamin B3, 4.9 times more Vitamin B5, 1.3 times more Vitamin B6, 3.1 times more Vitamin B9, 66 times more Vitamin E and 293.7 times more Vitamin K than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• Both Cooked Chopped Frozen Broccoli and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid 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 Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 2 times more Iron, 6.1 times more Phosphorus and 2.5 times more Zinc than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• While 5 oz of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid contain 2 times more Copper and 2.3 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Omega 3, 15 times more Fiber and 8.6 times more Protein than Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.
• While 5 oz of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid contain 2.4 times more Carbohydrate and 6.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled Chopped Frozen Broccoli as well as Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid provide inadequate amounts of Energy and Omega 6 in five ounces.