Comparing Nutrients in 5 ounces Pineapple, canned, juice pack, solids and liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, juice pack, solids and liquids	3%	1%	96%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pineapple, canned, juice pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.93% 85kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	7.83% 10g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	2.7% 1.97g	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	12.7% 9.2g	1.45% 1.05g	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	% 11g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 0.11g	g per day for Men 19-50 years
Fiber	3% 1.13g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.06% 0.6g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	22% 0.28mg	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	1.77% 7.1μg	38.3% 153μg	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	15% 13.5mg	102% 92mg	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	0.094% 0.014mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, solids and liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	0.14% 5.67μg	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	4.96% 0.4mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	12% 0.27mg	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	1.2% 8.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	1.3% 0.14mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple, canned, juice pack, solids and liquids VS Boiled Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Pineapple, canned, juice pack, solids and liquids versus 5 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pineapple, canned, juice pack, solids and liquids vs Boiled Broccoli:

• 5 ounces of Pineapple, canned, juice pack, solids and liquids have 1.5 times more Vitamin B1 than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 38.5 times more Vitamin A, 6.5 times more Vitamin B2, 1.9 times more Vitamin B3, 6.2 times more Vitamin B5, 2.7 times more Vitamin B6, 21.6 times more Vitamin B9, 6.8 times more Vitamin C, 145 times more Vitamin E and 470.3 times more Vitamin K than Pineapple, canned, juice pack, solids and liquids.
• 5 ounces of Pineapple, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Pineapple, canned, juice pack, solids and liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pineapple, canned, juice pack, solids and liquids vs Boiled Broccoli:

• 5 ounces of Pineapple, canned, juice pack, solids and liquids have 1.4 times more Copper and 5.8 times more Manganese than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 2.9 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 11.2 times more Phosphorus, 2.4 times more Potassium, 4 times more Selenium, 41 times more Sodium and 4.5 times more Zinc than Pineapple, canned, juice pack, solids and liquids.
• Both Pineapple, canned, juice pack, solids and liquids and Boiled Broccoli contain similar levels of Water per five ounces.
• 5 ounces of Pineapple, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc
• Both Pineapple, canned, juice pack, solids and liquids as well as Boiled and Drained Broccoli lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pineapple, canned, juice pack, solids and liquids have 1.7 times more Energy, 2.2 times more Carbohydrate, 10.4 times more Sugars and 8.8 times more Fructose than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 9.9 times more Omega 3, 4.1 times more Fiber and 5.7 times more Protein than Pineapple, canned, juice pack, solids and liquids.
• 5 ounces of Pineapple, canned, juice pack, solids and liquids provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Pineapple, canned, juice pack, solids and liquids as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in five ounces.