Comparing Nutrients in 14 ounces Extra Sweet Pineapple VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Rowal	7%	15%	78%

Macro Nutrients

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Energy	6.98% 202kcal	15% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	NA	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	73% 95g	130g per day for Men 19-50 years
Sugars	56.5% 41g	77% 56g	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	11.8% 8.53g	2.74% 2g	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	% 6.75g	% 4.37g	g per day for Men 19-50 years
Sucrose	% 25.7g	% 49.6g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	64.8% 24.6g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	NA	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	19% 75.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	114% 102mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	467% 4.2mg	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% 1.1mg	109% 8.73mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	26.7% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	9.2% 340g	7.66% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Extra Sweet Pineapple VS Rowal per 14 oz

Compare the macro and micronutrient content in 14 oz of Extra Sweet Pineapple versus 14 oz of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Extra Sweet Pineapple vs Rowal:

• 14 ounces of Extra Sweet Pineapple have 2.2 times more Vitamin C than Rowal.
• While 14 oz of Raw Rowal contain 6.3 times more Vitamin A than Raw Extra Sweet Pineapple.
• 14 ounces of Extra Sweet Pineapple have insufficient amounts of Vitamin A

Comparing minerals per 14 ounces for Extra Sweet Pineapple vs Rowal:

• 14 ounces of Extra Sweet Pineapple have 5.3 times more Manganese than Rowal.
• While 14 oz of Raw Rowal contain 9.4 times more Copper, 7.9 times more Iron, 2.7 times more Magnesium, 6.5 times more Phosphorus and 3.6 times more Zinc than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Rowal contain similar levels of Potassium per 14 ounces.
• 14 ounces of Extra Sweet Pineapple lack sufficient amounts of Phosphorus and Zinc
• Both Raw Extra Sweet Pineapple as well as Raw Rowal lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Extra Sweet Pineapple have 4.3 times more Fructose than Rowal.
• While 14 oz of Raw Rowal contain 2.2 times more Energy, 18.2 times more Fat, 1.8 times more Carbohydrate, 1.4 times more Sugars, 4.4 times more Fiber and 4.3 times more Protein than Raw Extra Sweet Pineapple.
• 14 ounces of Extra Sweet Pineapple provide inadequate amounts of Energy and Protein