Comparing Nutrients in 5 ounces Broccoli VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pina Colada	2%	15%	83%

Macro Nutrients

	Broccoli	Pina Colada	Recommended Dietary Allowance
Energy	1.66% 48kcal	8.5% 247kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.75% 2.66g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.25% 2.3g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	24.7% 32g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	7.14% 4g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pina Colada	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	3.43% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	1.05% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	1.73% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pina Colada	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	2.96% 101mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.5% 92g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.4 times more Vitamin B1, 6.9 times more Vitamin B2, 5.4 times more Vitamin B3, 9.4 times more Vitamin B5, 3.9 times more Vitamin B6, 5.3 times more Vitamin B9, 18.2 times more Vitamin C, 39 times more Vitamin E and 1016 times more Vitamin K than Pina Colada.
• Both Raw Broccoli as well as Pina Colada have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Pina Colada:

• Raw Broccoli has 5.9 times more Calcium, 3.5 times more Iron, 2.6 times more Magnesium, 9.4 times more Phosphorus, 4.5 times more Potassium, 3.6 times more Selenium, 5.5 times more Sodium, 3.2 times more Zinc and 1.4 times more Water than Pina Colada.
• While Pina Colada contains 1.6 times more Copper and 2.5 times more Manganese than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 12.6 times more Omega 3, 8.7 times more Fiber and 6.7 times more Protein than Pina Colada.
• While Pina Colada contains 5.1 times more Energy, 5.1 times more Fat, 14.4 times more Saturated Fat, 3.4 times more Carbohydrate and 13.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Pina Colada have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.