Comparing Nutrients in 14 ounces Pineapple VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Pineapple	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.84% 198kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	0.75% 0.13g	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	9.3% 6.75g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Baked Potato Flesh	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	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	92% 1.2mg	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	8.93% 35.7μg	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	56.4% 51mg	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	1.06% 0.16mg	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	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	95% 0.85mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	27.8% 0.64mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	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	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Pineapple versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pineapple vs Baked Potato Flesh:

• 14 ounces of Pineapple have 1.5 times more Vitamin B2, 2 times more Vitamin B9 and 3.7 times more Vitamin C than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.7 times more Vitamin B6 than Raw Pineapple.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Pineapple as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Pineapple vs Baked Potato Flesh:

• 14 ounces of Pineapple have 5.8 times more Manganese than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 2 times more Copper, 2.1 times more Magnesium, 6.3 times more Phosphorus, 3.6 times more Potassium and 2.4 times more Zinc than Raw Pineapple.
• Both Pineapple and Baked Potato Flesh contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Pineapple lack sufficient amounts of Phosphorus and Zinc
• Both Raw Pineapple as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pineapple have 5.8 times more Sugars than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 1.9 times more Energy, 1.6 times more Carbohydrate and 3.6 times more Protein than Raw Pineapple.
• Both Pineapple and Baked Potato Flesh offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Pineapple provide inadequate amounts of Energy and Protein
• Both Raw Pineapple as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.