Comparing Nutrients in 14 ounces Pineapple VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	6.84% 198kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	54% 39g	13.5% 9.76g	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	11.6% 8.4g	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	% 6.87g	NA	g per day for Men 19-50 years
Sucrose	% 23.8g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	34% 0.44mg	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	18% 71.4μg	7.94% 31.8μg	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	211% 190mg	8.8% 7.94mg	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	0.53% 0.079mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	45.4% 0.41mg	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	14.4% 1.15mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	77.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.54% 31.8mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	9.23% 341g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Canned Carrots with Liquids and Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Pineapple versus 14 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pineapple vs Canned Carrots with Liquids and Salt:

• 14 ounces of Pineapple have 4.2 times more Vitamin B1, 1.5 times more Vitamin B5, 2.3 times more Vitamin B9 and 23.9 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 204.3 times more Vitamin A, 36.5 times more Vitamin E and 14 times more Vitamin K than Raw Pineapple.
• Both Pineapple and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Raw Pineapple as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pineapple vs Canned Carrots with Liquids and Salt:

• 14 ounces of Pineapple have 1.3 times more Magnesium and 2.1 times more Manganese than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 2.4 times more Calcium, 1.8 times more Iron, 2.5 times more Phosphorus, 1.6 times more Potassium, 240 times more Sodium and 2.4 times more Zinc than Raw Pineapple.
• Both Pineapple and Canned Carrots with Liquids and Salt contain similar levels of Copper and Water per 14 ounces.
• 14 ounces of Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Raw Pineapple as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pineapple have 2.4 times more Carbohydrate and 4 times more Sugars than Canned Carrots with Liquids and Salt.
• While 14 oz of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Fiber than Raw Pineapple.
• Both Raw Pineapple as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.