Comparing Nutrients in 100 grams Boiled Broccoli VS Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	3%	2%	95%

Macro Nutrients

	Boiled Broccoli	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	9.37% 12g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	13.8% 10g	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	1.02% 0.74g	5.26% 3.8g	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	% 0.49g	% 4.65g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 1.53g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.7% 0.1mg	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	27% 108μg	3% 12μg	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	72% 65mg	34.8% 31.3mg	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	9.67% 1.45mg	4.2% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E	Recommended Dietary Allowance
Calcium	4% 40mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	3.1% 0.028mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	3.25% 0.26mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	22% 0.5mg	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	9.57% 67mg	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	3.9% 132mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• Boiled and Drained Broccoli has 7.7 times more Vitamin B2, 3.9 times more Vitamin B3, 11 times more Vitamin B5, 2 times more Vitamin B6, 9 times more Vitamin B9, 2.1 times more Vitamin C and 2.3 times more Vitamin E than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• Both Boiled and Drained Broccoli and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have similar amounts of Vitamin B1 per 100 g.
• Both Boiled and Drained Broccoli as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E:

• Boiled and Drained Broccoli has 2.9 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 7.4 times more Phosphorus, 2.2 times more Potassium, 13.7 times more Sodium and 4.1 times more Zinc than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 2.6 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 16.5 times more Fiber and 6.6 times more Protein than Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E.
• While Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E contain 1.4 times more Energy, 1.7 times more Carbohydrate, 7.2 times more Sugars and 5.1 times more Fructose than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Pineapple juice, canned, not from concentrate, unsweetened, with added vitamins A, C and E have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.