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

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Extra Sweet Pineapple	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.5% 101kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	28.2% 20.5g	4.02% 2.9g	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	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	% 3.37g	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	70.6% 1.62mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Frozen Broccoli Spears contain 19 times more Vitamin A, 3.5 times more Vitamin B2, 1.5 times more Vitamin B6, 4.9 times more Vitamin B9, 67.5 times more Vitamin E and 144.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C per seven ounces.
• 7 ounces of Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Extra Sweet Pineapple as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Extra Sweet Pineapple have 3.1 times more Copper and 3.2 times more Manganese than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium, 7.4 times more Phosphorus, 2.3 times more Potassium, 19 times more Selenium and 2.8 times more Zinc than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Frozen Broccoli Spears contain similar levels of Water per seven ounces.
• 7 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Extra Sweet Pineapple VS Frozen Broccoli Spears

What are the health benefits of Extra Sweet Pineapple compared to Frozen Broccoli Spears?

Extra sweet pineapple is a good source of vitamin C, manganese, and antioxidants. It can aid in digestion, boost immunity, and promote healthy skin. On the other hand, frozen broccoli spears are rich in fiber, vitamins K and C, and antioxidants. They can support heart health, improve digestion, and reduce inflammation. Both options offer unique health benefits, so it's beneficial to include a variety of fruits and vegetables in your diet for optimal nutrition.

Can I lose weight easier by eating more Extra Sweet Pineapple or Frozen Broccoli Spears?

Both Extra Sweet Pineapple and Frozen Broccoli Spears can be part of a healthy weight loss diet. However, Frozen Broccoli Spears are lower in calories and higher in fiber, making them a more effective choice for weight loss. Including a variety of fruits and vegetables in your diet, along with regular physical activity, is key to successful weight loss.

Should I eat more Extra Sweet Pineapple or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods that provide essential nutrients for muscle growth and recovery. Both extra sweet pineapple and frozen broccoli spears can be beneficial for muscle growth due to their nutrient content. Pineapple is rich in vitamin C, which can help support collagen production for muscle repair, while broccoli is a good source of protein, fiber, and vitamins that are important for muscle development. To optimize muscle growth, it is recommended to include a balance of plant-based proteins, whole grains, legumes, fruits, and vegetables in your diet.

What is the environmental impact of producing Extra Sweet Pineapple compared to Frozen Broccoli Spears?

Producing Extra Sweet Pineapple typically has a higher environmental impact compared to Frozen Broccoli Spears. Pineapple production requires more water, land, and resources, as well as contributing to deforestation in some regions. On the other hand, broccoli is a more sustainable option as it generally requires less water and land to grow. Choosing Frozen Broccoli Spears over Extra Sweet Pineapple can help reduce your carbon footprint and support environmental sustainability.