Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pina Colada	2%	15%	83%

Macro Nutrients

	Frozen Broccoli Spears	Pina Colada	Recommended Dietary Allowance
Energy	2% 57.5kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	3.85% 3.73g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	34.6% 45g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	61% 44.3g	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	15.7% 5.95g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	11% 6.07g	1.5% 0.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pina Colada	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	6.87% 0.089mg	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	46.6% 187μg	5.95% 24μg	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	151% 136mg	11% 9.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pina Colada	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	17.4% 0.16mg	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	18% 1.43mg	5.2% 0.42mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	45.6% 1.05mg	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	16.7% 117mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.5% 129g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 2.5 times more Vitamin B1, 6.7 times more Vitamin B2, 3.9 times more Vitamin B3, 4 times more Vitamin B5, 3.9 times more Vitamin B6, 7.8 times more Vitamin B9, 13.9 times more Vitamin C, 67.5 times more Vitamin E and 1014 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 Frozen Broccoli Spears as well as Pina Colada have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 5.1 times more Calcium, 3.4 times more Iron, 2 times more Magnesium, 8.4 times more Phosphorus, 3.5 times more Potassium, 2.7 times more Selenium, 2.6 times more Zinc and 1.4 times more Water than Pina Colada.
• While 7 oz of Pina Colada contain 2.2 times more Copper and 2.1 times more Manganese than Frozen Broccoli Spears.
• 7 ounces of Pina Colada lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 25 times more Omega 3, 10 times more Fiber and 7.3 times more Protein than Pina Colada.
• While 7 oz of Pina Colada contain 6 times more Energy, 31.5 times more Saturated Fat, 4.2 times more Carbohydrate and 15.2 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• Both Frozen Broccoli Spears as well as Pina Colada provide inadequate amounts of Omega 6 in seven ounces.