Comparing Nutrients in 7 ounces Extra Sweet Pineapple VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Extra Sweet Pineapple	Broccoli Raab	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	28.2% 20.5g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 13g	% 0.22g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14% 5.36g	38g per day for Men 19-50 years
Protein	1.88% 1.05g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	70.6% 1.62mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Extra Sweet Pineapple VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Extra Sweet Pineapple have 2.8 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 43.7 times more Vitamin A, 2 times more Vitamin B1, 3.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 4.4 times more Vitamin B9, 81 times more Vitamin E and 320 times more Vitamin K than Raw Extra Sweet Pineapple.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Extra Sweet Pineapple have 2.7 times more Copper and 2.1 times more Manganese than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 8.3 times more Calcium, 7.6 times more Iron, 1.8 times more Magnesium, 9.1 times more Phosphorus, 1.8 times more Potassium, 33 times more Sodium and 6.4 times more Zinc than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Broccoli Raab contain similar levels of Water per seven ounces.
• 7 ounces of Extra Sweet Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Extra Sweet Pineapple as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Extra Sweet Pineapple have 4.7 times more Carbohydrate, 27.2 times more Sugars and 12.6 times more Fructose than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.9 times more Fiber and 6 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 Raw Broccoli Raab provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Extra Sweet Pineapple VS Broccoli Raab

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

Extra sweet pineapple is a good source of vitamin C, manganese, and antioxidants, which can support immune function, skin health, and reduce inflammation. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron, which can support bone health, vision, and blood clotting. Both are nutritious options, but broccoli raab may offer more variety in terms of vitamins and minerals.

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

Both Extra Sweet Pineapple and Broccoli Raab can be part of a healthy weight loss diet. However, Broccoli Raab is lower in calories and higher in fiber, making it a more weight-loss-friendly option. Including a variety of fruits and vegetables in your diet, along with other nutrient-dense foods, can help support weight loss in a healthy way.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both Extra Sweet Pineapple and Broccoli Raab are nutritious options, but Broccoli Raab is higher in protein and essential nutrients like iron and calcium that support muscle growth and recovery. Incorporating a balanced diet with a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will help you achieve your muscle-building goals.

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

Producing Extra Sweet Pineapple typically has a higher environmental impact compared to Broccoli Raab due to factors such as deforestation, water usage, and transportation. Pineapple plantations often contribute to deforestation in tropical regions, while broccoli raab can be grown in a variety of climates with less impact on natural habitats. Additionally, pineapples require more water to grow compared to broccoli raab. Choosing locally grown, organic produce and reducing consumption of high-impact foods like pineapple can help lessen the environmental impact of our food choices.