Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	NA	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	NA	% 3.37g	g per day for Men 19-50 years
Sucrose	NA	% 13g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	11% 6.15g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	25% 0.22mg	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	15% 1.2mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	14% 97mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Extra Sweet Pineapple per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Extra Sweet Pineapple:

• 7 ounces of Cooked Chopped Frozen Broccoli have 17 times more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B5, 2.9 times more Vitamin B9, 66 times more Vitamin E and 125.9 times more Vitamin K than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 1.5 times more Vitamin B1 and 1.4 times more Vitamin C than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Extra Sweet Pineapple provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Extra Sweet Pineapple:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium, 2.2 times more Iron, 6.1 times more Phosphorus, 1.3 times more Potassium and 2.3 times more Zinc than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 3.3 times more Copper and 3.7 times more Manganese than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Extra Sweet Pineapple contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Raw Extra Sweet Pineapple lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.1 times more Fiber and 5.8 times more Protein than Extra Sweet Pineapple.
• While 7 oz of Raw Extra Sweet Pineapple contain 2.5 times more Carbohydrate and 7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Extra Sweet Pineapple provide inadequate amounts of Protein
• Both Boiled Chopped Frozen Broccoli as well as Raw Extra Sweet Pineapple provide inadequate amounts of Energy in seven ounces.