Comparing Nutrients in 7 ounces Broccoli VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pineapple	4%	2%	94%

Macro Nutrients

	Broccoli	Pineapple	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	20% 26g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	27% 19.5g	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	1.86% 1.35g	5.8% 4.2g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 12g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	10% 5.6g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pineapple	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17% 0.22mg	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	31.3% 125μg	8.93% 35.7μg	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	197% 177mg	105% 95mg	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	10.3% 1.55mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pineapple	Recommended Dietary Allowance
Calcium	9.33% 93mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	24.3% 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	18% 1.45mg	7.2% 0.58mg	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	18% 0.42mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18.7% 131mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 10.3 times more Vitamin A, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 3.5 times more Vitamin B9, 1.9 times more Vitamin C, 39 times more Vitamin E and 145.1 times more Vitamin K than Raw Pineapple.
• Both Raw Broccoli and Raw Pineapple have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Broccoli as well as Raw Pineapple have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Pineapple:

• Raw Broccoli has 3.6 times more Calcium, 2.5 times more Iron, 1.8 times more Magnesium, 8.3 times more Phosphorus, 2.9 times more Potassium, 25 times more Selenium, 33 times more Sodium and 3.4 times more Zinc than Raw Pineapple.
• While Raw Pineapple contains 2.2 times more Copper and 4.4 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Raw Pineapple have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 3.7 times more Omega 3, 1.9 times more Fiber and 5.2 times more Protein than Raw Pineapple.
• While Raw Pineapple contains 1.5 times more Energy, 2 times more Carbohydrate, 5.8 times more Sugars and 3.1 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Raw Pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.