Comparing Nutrients in 14 ounces Pineapple VS Pineapple, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Pineapple, canned, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	25.3% 33g	130g per day for Men 19-50 years
Sugars	54% 39g	41% 29.8g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	3.05% 1.7g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	30.8% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	7.4% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22.6% 0.29mg	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	4.96% 20μg	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	34% 30.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	46.3% 0.42mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	193% 4.45mg	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	15% 504mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.23% 341g	9.74% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pineapple vs Pineapple, canned, water pack, solids and liquids:

• Raw Pineapple has 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 6.2 times more Vitamin C than Pineapple, canned, water pack, solids and liquids.
• Both Raw Pineapple and Pineapple, canned, water pack, solids and liquids have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Pineapple vs Pineapple, canned, water pack, solids and liquids:

• Raw Pineapple has 2 times more Phosphorus than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 1.4 times more Iron and 1.5 times more Magnesium than Raw Pineapple.
• Both Raw Pineapple and Pineapple, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Manganese, Potassium, Zinc and Water per 14 oz.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pineapple has 1.6 times more Energy, 1.3 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Fiber than Pineapple, canned, water pack, solids and liquids.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 14 oz.