Comparing Nutrients in 100 grams Broccoli VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pineapple	4%	2%	94%

Macro Nutrients

	Broccoli	Pineapple	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.028% 0.009g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	10% 13g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	13.6% 9.85g	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	0.94% 0.68g	2.92% 2.12g	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	% 1.73g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 6g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	0.96% 0.54g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pineapple	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	4.26% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	8.6% 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	15.8% 63μg	4.5% 18μg	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	99% 89.2mg	53% 47.8mg	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	5.2% 0.78mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pineapple	Recommended Dietary Allowance
Calcium	4.7% 47mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	12.2% 0.11mg	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	9.13% 0.73mg	3.63% 0.29mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	40.3% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.43% 66mg	1.14% 8mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.32% 86g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 10.3 times more Vitamin A, 3.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 3.5 times more Vitamin B9, 1.9 times more Vitamin C, 39 times more Vitamin E and 145.1 times more Vitamin K than Raw Pineapple.
• Both Raw Broccoli and Raw Pineapple have similar amounts of Vitamin B1 per 100 g.
• Both Raw Broccoli as well as Raw Pineapple have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Pineapple:

• Raw Broccoli has 3.6 times more Calcium, 2.5 times more Iron, 1.8 times more Magnesium, 8.3 times more Phosphorus, 2.9 times more Potassium, 25 times more Selenium, 33 times more Sodium and 3.4 times more Zinc than Raw Pineapple.
• While Raw Pineapple contains 2.2 times more Copper and 4.4 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Raw Pineapple have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 3.7 times more Omega 3, 1.9 times more Fiber and 5.2 times more Protein than Raw Pineapple.
• While Raw Pineapple contains 1.5 times more Energy, 2 times more Carbohydrate, 5.8 times more Sugars and 3.1 times more Fructose than Raw Broccoli.
• Both Raw Broccoli as well as Raw Pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.