Comparing Nutrients in 100 calories Pina ColadaVS Broccoli

Weight per 100 calories

Pina Colada

57.5g

Broccoli

294g

Pina Colada has 5.1 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Pina Colada or Broccoli?

Macros Ratio

Protein Fat Carbs

Pina Colada

15%

83%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Pina Coladavs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.1%1.1g

Fat

1.12%1.1g

1.1 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.94%0.94g

Saturated Fat

1.05%0.34g

0.94 gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.18%0.003g

Omega 3

11.6%0.19g

0.003 gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.091%0.016g

Omega 6

0.85%0.14g

0.016 gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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10%13g

Carbohydrate

15%19.5g

13 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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17.7%13g

Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

13 gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.76%2g

≤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]

NA gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.44g

NA gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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0.45%0.17g

Fiber

20%7.65g

0.17 gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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0.43%0.24g

Protein

15%8.3g

0.24 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pina Coladavs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.4%0.017mg

Vitamin B1

17.4%0.21mg

Thiamine

0.017 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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0.75%0.01mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.01 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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0.42%0.068mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.068 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0.7%0.035mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.035 mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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2%0.026mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.026 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.72%6.9μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

6.9 μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.13%2.8mg

Vitamin C

292%262mg

Ascorbic acid

2.8 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.077%0.011mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.011 mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.048%0.057μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.057 μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pina Coladavs Broccoli

0.46%4.6mg

Calcium

14%138mg

4.6 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.04%0.045mg

Copper

16%0.14mg

0.045 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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1.5%0.12mg

Iron

27%2.15mg

0.12 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.1%4.6mg

Magnesium

14.7%61.8mg

4.6 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13%0.3mg

Manganese

27%0.62mg

0.3 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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0.57%4.02mg

Phosphorus

27.7%194mg

4.02 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.2%41mg

Potassium

27.3%929mg

41 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.73%0.4μg

Selenium

13.4%7.35μg

0.4 μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.23%3.45mg

Sodium

6.47%97mg

3.45 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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0.68%0.075mg

Zinc

11%1.2mg

0.075 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1%37.4g

Water

7.1%263g

37.4 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Broccoli contains more Vitamin A, 12.5 times more Vitamin B1, 35.2 times more Vitamin B2, 27.7 times more Vitamin B3, 48.1 times more Vitamin B5, 19.9 times more Vitamin B6, 26.9 times more Vitamin B9, 93.2 times more Vitamin C, 199.6 times more Vitamin E and 5199.5 times more Vitamin K than Pina Colada.
Both Pina Colada as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Pina Colada vs Broccoli:

Raw Broccoli contains 30.1 times more Calcium, 3.2 times more Copper, 17.8 times more Iron, 13.4 times more Magnesium, 2 times more Manganese, 48.3 times more Phosphorus, 22.8 times more Potassium, 18.3 times more Selenium, 28.1 times more Sodium, 16.1 times more Zinc and 7 times more Water than Pina Colada.

Comparison of macro-nutrients per 100 calories:

Pina Colada has 2.8 times more Saturated Fat and 2.6 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 64.5 times more Omega 3, 1.5 times more Carbohydrate, 44.4 times more Fiber and 34.4 times more Protein than Pina Colada.
Both Pina Colada and Raw Broccoli have similar amounts of Energy and Fat per 100 kcal.
Both Pina Colada as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Pina ColadaVS Canned Tequila SunriseBroccoliVS Canned Tequila SunrisePina ColadaVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Pina ColadaVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Pina Colada or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: