Comparing Nutrients in 7 ounces Pina Colada VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pina Colada	2%	15%	83%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pina Colada	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12% 345kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	10% 3.25g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	34.6% 45g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	61% 44.3g	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	1.57% 0.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.5% 0.83g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Pina Colada	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.46% 0.23mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	5.95% 24μg	27.8% 111μg	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	11% 9.72mg	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	0.26% 0.04mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pina Colada	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	7.5% 0.067mg	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	5.2% 0.42mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	19.2% 0.44mg	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	2% 14mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Pina Colada VS Cooked Chopped Frozen Broccoli per 7 oz

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

Lets compare vitamin content per 7 ounces of Pina Colada vs Cooked Chopped Frozen Broccoli:

• 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.9 times more Vitamin B1, 4.8 times more Vitamin B2, 3.9 times more Vitamin B3, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6, 4.7 times more Vitamin B9, 8.2 times more Vitamin C, 66 times more Vitamin E and 881 times more Vitamin K than Pina Colada.
• 7 ounces of Pina Colada have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Pina Colada as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pina Colada vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Pina Colada have 2.3 times more Copper and 2.4 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 4.1 times more Calcium, 2.9 times more Iron, 1.6 times more Magnesium, 7 times more Phosphorus, 2 times more Potassium, 2.2 times more Zinc and 1.4 times more Water than Pina Colada.
• 7 ounces of Pina Colada lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Pina Colada as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pina Colada have 6.2 times more Energy, 90.9 times more Saturated Fat, 4.2 times more Carbohydrate and 15.2 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 8.4 times more Omega 3, 10 times more Fiber and 7.4 times more Protein than Pina Colada.
• 7 ounces of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Pina Colada as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in seven ounces.