Comparing Nutrients in 14 ounces Pineapple VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pineapple	Tomatoes	Recommended Dietary Allowance
Energy	6.84% 198kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.35% 0.11g	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	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	12% 15.4g	130g per day for Men 19-50 years
Sugars	54% 39g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 23.8g	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.83% 2.14g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Tomatoes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	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	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.23% 341g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Vitamin A, 27 times more Vitamin E and 11.3 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pineapple vs Tomatoes:

• Raw Pineapple has 1.3 times more Calcium, 1.9 times more Copper and 8.1 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Raw Pineapple.
• Both Raw Pineapple and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Water per 14 oz.
• Both Raw Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Pineapple has 2.8 times more Energy, 5.7 times more Omega 3, 3.4 times more Carbohydrate, 3.7 times more Sugars and 1.5 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Ripe Red Tomatoes have similar amounts of Fiber per 14 oz.
• Both Raw Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.