Comparing Nutrients in 100 calories Traditional Pineapple VS Extra Sweet Pineapple

Weight per 100 calories

• Traditional Pineapple: 222g
• Extra Sweet Pineapple: 196g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Traditional Pineapple or Extra Sweet Pineapple?

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	20.2% 26.3g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	28% 20.2g	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	5.95% 4.3g	5.8% 4.2g	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	% 3.9g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 10g	% 12.7g	g per day for Men 19-50 years
Fiber	NA	7.22% 2.75g	38g per day for Men 19-50 years
Protein	2.2% 1.22g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	0.74% 6.67μg	0.65% 5.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.96% 0.064mg	4.98% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.53% 1.04mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.58% 0.43mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	17% 0.22mg	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	6.1% 24.4μg	9.3% 37.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.7% 37.6mg	123% 111mg	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	NA	0.26% 0.039mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	1.14% 1.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	2.9% 29mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	24.6% 0.22mg	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	6.94% 0.56mg	6.86% 0.55mg	8mg per day for Men 19-50 years
Magnesium	6.35% 26.7mg	5.6% 23.5mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	69.7% 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	2.86% 20mg	2.24% 15.7mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	6.23% 212mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.22mg	0.13% 1.96mg	1500mg per day for Men 19-50 years
Zinc	1.6% 0.18mg	2.14% 0.24mg	11mg per day for Men 19-50 years
Water	5.24% 194g	4.54% 168g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Traditional Pineapple vs Extra Sweet Pineapple:

• Raw Extra Sweet Pineapple contains 1.5 times more Vitamin B9 and 2.9 times more Vitamin C than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 100 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Traditional Pineapple vs Extra Sweet Pineapple:

• Traditional Raw Pineapple has 2.2 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.3 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Calcium, Copper, Iron, Magnesium and Water per 100 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of macro-nutrients per 100 kcal
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.