Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Extra Sweet Pineapple

Macros Ratio

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

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	14.7% 19g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	20% 14.6g	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	4.2% 3.05g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 9.17g	g per day for Men 19-50 years
Fiber	11% 4.25g	5.22% 2g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.4% 0.16mg	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	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	89% 80mg	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	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	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	17.8% 0.16mg	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	4.96% 0.4mg	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	50.4% 1.16mg	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	4.5% 153mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Extra Sweet Pineapple per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Extra Sweet Pineapple:

• 5 ounces of Cooked Chopped Frozen Broccoli have 17 times more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B9, 66 times more Vitamin E and 125.9 times more Vitamin K than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Extra Sweet Pineapple provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Extra Sweet Pineapple:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 2.2 times more Iron, 6.1 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 3.3 times more Copper and 3.7 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Extra Sweet Pineapple contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Extra Sweet Pineapple lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Fiber and 5.8 times more Protein than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 2.5 times more Carbohydrate and 7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Extra Sweet Pineapple provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Extra Sweet Pineapple provide inadequate amounts of Energy in five ounces.