Comparing Nutrients in 100 grams Broccoli Raab VS Traditional Pineapple

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Traditional Pineapple	Recommended Dietary Allowance
Energy	0.76% 22kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	9.1% 12g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	11.4% 8.3g	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	2.68% 1.94g	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	% 1.76g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 4.6g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	5.66% 3.17g	0.98% 0.55g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Traditional Pineapple	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	2.23% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	8.15% 0.11mg	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	2.75% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.4% 20mg	18.8% 17mg	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	11% 1.62mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Traditional Pineapple	Recommended Dietary Allowance
Calcium	11% 108mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	9% 0.081mg	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	3.13% 0.25mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	69.3% 1.6mg	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	1.3% 9mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.36% 87.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Traditional Pineapple per 100 g

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

Lets compare vitamin content per 100 grams of Broccoli Raab vs Traditional Pineapple:

• 100 grams of Broccoli Raab have 43.7 times more Vitamin A, 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9 and 320 times more Vitamin K than Traditional Pineapple.
• Both Broccoli Raab and Traditional Pineapple provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Traditional Pineapple have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Broccoli Raab as well as Traditional Raw Pineapple have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Traditional Pineapple:

• 100 grams of Broccoli Raab have 8.3 times more Calcium, 8.6 times more Iron, 1.8 times more Magnesium, 8.1 times more Phosphorus, 1.6 times more Potassium, 33 times more Sodium and 9.6 times more Zinc than Traditional Pineapple.
• While 100 g of Traditional Raw Pineapple contain 1.9 times more Copper and 4 times more Manganese than Raw Broccoli Raab.
• Both Broccoli Raab and Traditional Pineapple contain similar levels of Water per 100 grams.
• 100 grams of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Broccoli Raab as well as Traditional Raw Pineapple lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 5.8 times more Protein than Traditional Pineapple.
• While 100 g of Traditional Raw Pineapple contain 4.1 times more Carbohydrate, 21.8 times more Sugars and 11.4 times more Fructose than Raw Broccoli Raab.
• 100 grams of Traditional Pineapple provide inadequate amounts of Protein
• Both Raw Broccoli Raab as well as Traditional Raw Pineapple provide inadequate amounts of Energy in 100 grams.