Comparing Nutrients in 14 ounces Pineapple VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Almonds	14%	72%	14%

Macro Nutrients

	Pineapple	Almonds	Recommended Dietary Allowance
Energy	6.84% 198kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	54% 39g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 23.8g	% 15.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	131% 49.6g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Almonds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	43.7% 175μg	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	0% 0mg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Almonds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	9.23% 341g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pineapple vs Almonds:

• Raw Pineapple has more Vitamin C than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 35.6 times more Vitamin B2, 7.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B9 and 1281.5 times more Vitamin E than Raw Pineapple.
• Both Raw Pineapple and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Pineapple as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Pineapple vs Almonds:

• Raw Pineapple has 19.5 times more Water than Almonds.
• While Almonds contain 20.7 times more Calcium, 9.4 times more Copper, 12.8 times more Iron, 22.5 times more Magnesium, 2.4 times more Manganese, more Molybdenum, 60.1 times more Phosphorus, 6.7 times more Potassium, 41 times more Selenium and 26 times more Zinc than Raw Pineapple.

Comparison of macro-nutrients per 14 ounces:

• Raw Pineapple has 5.7 times more Omega 3, 2.3 times more Sugars and 19.3 times more Fructose than Almonds.
• While Almonds contain 11.6 times more Energy, 416.1 times more Fat, 422.4 times more Saturated Fat, 535.8 times more Omega 6, 1.6 times more Carbohydrate, 8.9 times more Fiber and 39.2 times more Protein than Raw Pineapple.
• Both Raw Pineapple as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.