Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Toppings, pineapple

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toppings, pineapple	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Toppings, pineapple	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	72.4% 94g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	41% 29.8g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toppings, pineapple	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	0.34% 0.017mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	3.05% 0.04mg	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	25% 101μg	0.71% 2.83μg	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	58.3% 52.4mg	4.9% 4.4mg	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	24% 3.6mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toppings, pineapple	Recommended Dietary Allowance
Calcium	16.7% 167mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	8.2% 0.074mg	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	22.5% 1.8mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	4.3% 0.099mg	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	16.6% 116mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.5% 130g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toppings, pineapple per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Toppings, pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Toppings, pineapple:

• 5 ounces of Cooked Broccoli Raab have 227 times more Vitamin A, 4.4 times more Vitamin B1, 7.8 times more Vitamin B2, 20 times more Vitamin B3, 37.3 times more Vitamin B5, 7.9 times more Vitamin B6, 35.5 times more Vitamin B9, 11.9 times more Vitamin C, 253 times more Vitamin E and 1280 times more Vitamin K than Toppings, pineapple.
• 5 ounces of Toppings, pineapple have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Toppings, pineapple have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Toppings, pineapple:

• 5 ounces of Cooked Broccoli Raab have 19.7 times more Calcium, 1.4 times more Copper, 10.6 times more Iron, 4.5 times more Magnesium, 5.4 times more Manganese, 27.3 times more Phosphorus, 8 times more Potassium, 1.9 times more Selenium, 1.3 times more Sodium, 10.8 times more Zinc and 2.8 times more Water than Toppings, pineapple.
• 5 ounces of Toppings, pineapple lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have more Omega 3, 7 times more Fiber and 38.3 times more Protein than Toppings, pineapple.
• While 5 oz of Toppings, pineapple contain 10.1 times more Energy, 21.3 times more Carbohydrate and 33.9 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Toppings, pineapple provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Toppings, pineapple provide inadequate amounts of Omega 6 in five ounces.