Comparing Nutrients in 5 ounces Broccoli Raab VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Broccoli Raab	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	1.08% 31kcal	2.5% 72.3kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	14.7% 19g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 9.17g	g per day for Men 19-50 years
Fiber	10% 3.83g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	1.34% 0.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	6.15% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	15.3% 153mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.55% 131g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Extra Sweet Pineapple per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab 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 Broccoli Raab vs Extra Sweet Pineapple:

• 5 ounces of Broccoli Raab have 43.7 times more Vitamin A, 2 times more Vitamin B1, 3.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4.4 times more Vitamin B9, 81 times more Vitamin E and 320 times more Vitamin K than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 2.8 times more Vitamin C than Raw Broccoli Raab.
• 5 ounces of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Extra Sweet Pineapple:

• 5 ounces of Broccoli Raab have 8.3 times more Calcium, 7.6 times more Iron, 1.8 times more Magnesium, 9.1 times more Phosphorus, 1.8 times more Potassium, 33 times more Sodium and 6.4 times more Zinc than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 2.7 times more Copper and 2.1 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Extra Sweet Pineapple contain similar levels of Water per five ounces.
• 5 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Broccoli Raab 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 Broccoli Raab have 1.9 times more Fiber and 6 times more Protein than Extra Sweet Pineapple.
• While 5 oz of Raw Extra Sweet Pineapple contain 4.7 times more Carbohydrate, 27.2 times more Sugars and 12.6 times more Fructose than Raw Broccoli Raab.
• 5 ounces of Extra Sweet Pineapple provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Raw Extra Sweet Pineapple provide inadequate amounts of Energy in five ounces.