Comparing Nutrients in 5 ounces Traditional Pineapple VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Broccoli Raab	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 6.5g	% 0.16g	g per day for Men 19-50 years
Fiber	NA	10% 3.83g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	6.6% 0.06mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	24.3% 0.56mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Traditional Pineapple VS Broccoli Raab per 5 oz

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

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

• 5 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9 and 320 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Pineapple and Broccoli Raab provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Traditional Pineapple have insufficient amounts of Vitamin A and Vitamin K
• Both Traditional Raw Pineapple as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Traditional Pineapple vs Broccoli Raab:

• 5 ounces of Traditional Pineapple have 1.9 times more Copper and 4 times more Manganese than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 8.3 times more Calcium, 8.6 times more Iron, 1.8 times more Magnesium, 8.1 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 9.6 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Pineapple and Broccoli Raab contain similar levels of Water per five ounces.
• 5 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Traditional Raw Pineapple as well as Raw Broccoli Raab lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Traditional Pineapple have 4.1 times more Carbohydrate, 21.8 times more Sugars and 11.4 times more Fructose than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 5.8 times more Protein than Traditional Raw Pineapple.
• 5 ounces of Traditional Pineapple provide inadequate amounts of Protein
• Both Traditional Raw Pineapple as well as Raw Broccoli Raab provide inadequate amounts of Energy in five ounces.