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

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	NA	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	28.2% 20.5g	3.7% 2.68g	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	5.9% 4.27g	2.27% 1.65g	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	% 3.37g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.88% 1.05g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	9.43% 37.7μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	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	0.26% 0.04mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	8.38% 0.075mg	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	6.95% 0.56mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	70.6% 1.62mg	25.4% 0.58mg	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	2.27% 16mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has 1.5 times more Vitamin B1 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B5, 3.5 times more Vitamin B9, 61 times more Vitamin E and 115.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3, Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Extra Sweet Pineapple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 7 oz.

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

• Raw Extra Sweet Pineapple has 3 times more Copper and 2.8 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.3 times more Calcium, 2.9 times more Iron, 1.5 times more Magnesium, 6.3 times more Phosphorus, 2 times more Potassium, 28 times more Selenium, 24 times more Sodium and 4 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Frozen Chopped Broccoli, Unprepared have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Extra Sweet Pineapple has 2 times more Energy, 2.8 times more Carbohydrate, 7.6 times more Sugars and 2.6 times more Fructose than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Fiber and 5.3 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.