Comparing Nutrients in 14 ounces Pineapple VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Pineapple	Boiled Carrots	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	25% 32.6g	130g per day for Men 19-50 years
Sugars	54% 39g	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 23.8g	% 10.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	26.7% 0.62mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.23% 341g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pineapple vs Boiled Carrots:

• Raw Pineapple has 1.3 times more Vitamin B9 and 13.3 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 51.5 times more Vitamin E and 19.6 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Pineapple as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pineapple vs Boiled Carrots:

• Raw Pineapple has 6.5 times more Copper and 6 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Calcium, 3.8 times more Phosphorus, 2.2 times more Potassium, 7 times more Selenium, 58 times more Sodium and 1.7 times more Zinc than Raw Pineapple.
• Both Raw Pineapple and Boiled and Drained Carrots have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pineapple has 1.4 times more Energy, 17 times more Omega 3, 1.6 times more Carbohydrate, 2.9 times more Sugars and 5.9 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.1 times more Fiber and 1.4 times more Protein than Raw Pineapple.
• Both Raw Pineapple as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.