Comparing Nutrients in 100 grams Broccoli Raab VS Pina Colada

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pina Colada	2%	15%	83%

Macro Nutrients

	Broccoli Raab	Pina Colada	Recommended Dietary Allowance
Energy	0.76% 22kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	1.94% 1.88g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	31% 22.3g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	0.75% 0.42g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pina Colada	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	0.74% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	1.22% 0.061mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	3.46% 0.045mg	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	20.8% 83μg	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	22.4% 20mg	5.44% 4.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.62mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pina Colada	Recommended Dietary Allowance
Calcium	11% 108mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	8.78% 0.079mg	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	26.8% 2.14mg	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	23% 0.53mg	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	10.4% 73mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pina Colada per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Pina Colada to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Pina Colada:

• 100 grams of Broccoli Raab have more Vitamin A, 5.6 times more Vitamin B1, 7.6 times more Vitamin B2, 10.3 times more Vitamin B3, 5.3 times more Vitamin B5, 3.8 times more Vitamin B6, 6.9 times more Vitamin B9, 4.1 times more Vitamin C, 81 times more Vitamin E and 2240 times more Vitamin K than Pina Colada.
• 100 grams of Pina Colada have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Pina Colada have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Pina Colada:

• 100 grams of Broccoli Raab have 13.5 times more Calcium, 10.2 times more Iron, 2.8 times more Magnesium, 10.4 times more Phosphorus, 2.8 times more Potassium, 5.5 times more Sodium, 5.9 times more Zinc and 1.4 times more Water than Pina Colada.
• While 100 g of Pina Colada contain 1.9 times more Copper and 1.3 times more Manganese than Raw Broccoli Raab.
• 100 grams of Pina Colada lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc
• Both Raw Broccoli Raab as well as Pina Colada lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 37.8 times more Omega 3, 9 times more Fiber and 7.5 times more Protein than Pina Colada.
• While 100 g of Pina Colada contain 7.9 times more Energy, 19.7 times more Saturated Fat, 8 times more Carbohydrate and 58.8 times more Sugars than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Pina Colada provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Broccoli Raab as well as Pina Colada provide inadequate amounts of Omega 6 in 100 grams.