Comparing Nutrients in 5 ounces Traditional Pineapple VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Traditional Pineapple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	2.87% 2.1g	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	3.8% 2.75g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 6.5g	NA	g per day for Men 19-50 years
Fiber	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	19% 0.25mg	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	3.9% 15.6μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.6% 24mg	108% 97mg	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	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	5.67% 0.051mg	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	4.43% 0.35mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	15.8% 0.36mg	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	1.82% 12.8mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Traditional Pineapple VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Traditional Pineapple versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Traditional Pineapple vs Frozen Broccoli Spears:

• 5 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 3.9 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 8.5 times more Vitamin B9, 4 times more Vitamin C and 144.9 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Pineapple and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Traditional Pineapple have insufficient amounts of Vitamin A and Vitamin K
• Both Traditional Raw Pineapple as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Traditional Pineapple vs Frozen Broccoli Spears:

• 5 ounces of Traditional Pineapple have 2.3 times more Copper and 6.2 times more Manganese than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 6.6 times more Phosphorus, 2 times more Potassium, more Selenium and 4.3 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Pineapple and Frozen Broccoli Spears contain similar levels of Water per five ounces.
• 5 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Traditional Pineapple have 2.2 times more Carbohydrate and 5.6 times more Sugars than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 5.6 times more Protein than Traditional Raw Pineapple.
• 5 ounces of Traditional Pineapple provide inadequate amounts of Protein
• Both Traditional Raw Pineapple as well as Frozen Broccoli Spears provide inadequate amounts of Energy in five ounces.