Comparing Nutrients in 7 ounces Canned Pina Colada VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Pina Colada	1%	38%	61%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Pina Colada	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	16.2% 470kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	40.7% 13g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.8g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.52% 0.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Canned Pina Colada	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.3% 0.21mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.14% 0.11mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	20% 0.26mg	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	2.98% 12μg	15% 59.5μg	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	3.3% 2.98mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pina Colada	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.2% 2mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.5% 0.085mg	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	0.74% 0.06mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	28% 0.64mg	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	10.2% 71.4mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	4.84% 165mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	9.4% 141mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.94% 109g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pina Colada VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Pina Colada versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Pina Colada vs Boiled Spears Frozen Broccoli:

• 7 oz of Boiled and Drained Spears Frozen Broccoli contain 51 times more Vitamin A, 3.2 times more Vitamin B1, 16.2 times more Vitamin B2, 4.4 times more Vitamin B3, 5.1 times more Vitamin B5, 7.6 times more Vitamin B6, 5 times more Vitamin B9 and 26.7 times more Vitamin C than Canned Pina Colada.
• 7 ounces of Canned Pina Colada have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Pina Colada as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Pina Colada vs Boiled Spears Frozen Broccoli:

• 7 ounces of Canned Pina Colada have 2 times more Copper and 3 times more Sodium than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 51 times more Calcium, 20.3 times more Iron, 3.3 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium, 2.7 times more Selenium, 1.5 times more Zinc and 1.7 times more Water than Canned Pina Colada.
• Both Canned Pina Colada and Boiled Spears Frozen Broccoli contain similar levels of Manganese per seven ounces.
• 7 ounces of Canned Pina Colada lack sufficient amounts of Calcium, Iron, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pina Colada have 8.5 times more Energy, 69.1 times more Fat, 365.1 times more Saturated Fat and 5.1 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 30 times more Fiber and 5.2 times more Protein than Canned Pina Colada.
• 7 ounces of Canned Pina Colada provide inadequate amounts of Fiber and Protein
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Canned Pina Colada as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.