Comparing Nutrients in 7 ounces Boiled Broccoli VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Boiled Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	28.2% 20.5g	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	2.03% 1.47g	5.9% 4.27g	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	% 0.97g	% 3.37g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 13g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	17.4% 0.23mg	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	53.6% 214μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	124% 112mg	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	19% 2.88mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	25% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	70.6% 1.62mg	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	19% 133mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Extra Sweet Pineapple:

• Boiled and Drained Broccoli has 25.7 times more Vitamin A, 3.7 times more Vitamin B2, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6, 5.7 times more Vitamin B9, 72.5 times more Vitamin E and 201.6 times more Vitamin K than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.3 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Extra Sweet Pineapple have similar amounts of Vitamin B3 and Vitamin C per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Extra Sweet Pineapple:

• Boiled and Drained Broccoli has 3.1 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 8.4 times more Phosphorus, 2.7 times more Potassium, 16 times more Selenium, 41 times more Sodium and 3.8 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.9 times more Copper and 4.2 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Extra Sweet Pineapple have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2.4 times more Fiber and 4.5 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.5 times more Energy, 1.9 times more Carbohydrate, 7.4 times more Sugars and 2.9 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.