Comparing Nutrients in 5 ounces Pineapple juice, frozen concentrate, unsweetened, undiluted VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pineapple juice, frozen concentrate, unsweetened, undiluted	3%	0%	97%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pineapple juice, frozen concentrate, unsweetened, undiluted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	8.75% 254kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	85.2% 62g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	11% 4.25g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Pineapple juice, frozen concentrate, unsweetened, undiluted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.97% 1.28mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	14% 0.18mg	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	13% 52.4μg	23.7% 95μg	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	66% 59.5mg	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	0.28% 0.043mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.4μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple juice, frozen concentrate, unsweetened, undiluted	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	6% 0.054mg	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	16% 1.28mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	212% 4.87mg	18% 0.42mg	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	5.67% 39.7mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	19.7% 669mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.03% 75.3g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple juice, frozen concentrate, unsweetened, undiluted VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Pineapple juice, frozen concentrate, unsweetened, undiluted versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted vs Frozen Chopped Broccoli:

• 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted have 4.3 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 17.3 times more Vitamin A, 1.6 times more Vitamin B2, 1.8 times more Vitamin B9, 1.3 times more Vitamin C, 40.7 times more Vitamin E and 81.1 times more Vitamin K than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Pineapple juice, frozen concentrate, unsweetened, undiluted as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pineapple juice, frozen concentrate, unsweetened, undiluted vs Frozen Chopped Broccoli:

• 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted have 8.2 times more Copper, 1.9 times more Magnesium, 11.7 times more Manganese and 2.2 times more Potassium than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.4 times more Calcium, 1.8 times more Phosphorus, 7 times more Selenium and 1.7 times more Water than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• Both Pineapple juice, frozen concentrate, unsweetened, undiluted and Frozen Chopped Broccoli contain similar levels of Iron and Zinc per five ounces.
• 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted have 6.9 times more Energy, 9.3 times more Carbohydrate and 32.3 times more Sugars than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 7 times more Omega 3, 4.3 times more Fiber and 2.2 times more Protein than Pineapple juice, frozen concentrate, unsweetened, undiluted.
• 5 ounces of Pineapple juice, frozen concentrate, unsweetened, undiluted provide inadequate amounts of Omega 3 and Fiber
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Pineapple juice, frozen concentrate, unsweetened, undiluted as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in five ounces.