Comparing Nutrients in 14 ounces Extra Sweet Pineapple VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Extra Sweet Pineapple	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	6.98% 202kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	56.5% 41g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 25.7g	% 0.079g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	5.2% 0.067mg	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	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	58.5% 877mg	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	9.2% 340g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Extra Sweet Pineapple vs Stewed Canned Tomatoes:

• Raw Extra Sweet Pineapple has 1.7 times more Vitamin B1, 1.9 times more Vitamin B5, 6.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 7.1 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A, 1.4 times more Vitamin B3, 41.5 times more Vitamin E and 3.4 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Extra Sweet Pineapple as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Extra Sweet Pineapple vs Stewed Canned Tomatoes:

• Raw Extra Sweet Pineapple has 13.9 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.6 times more Calcium, 4.8 times more Iron, 2.5 times more Phosphorus, 1.9 times more Potassium, 6 times more Selenium, 221 times more Sodium and 1.4 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Extra Sweet Pineapple has 2 times more Energy, 2.2 times more Carbohydrate, 2.9 times more Sugars and 1.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Stewed Canned Ripe Red Tomatoes have similar amounts of Fructose per 14 oz.
• Both Raw Extra Sweet Pineapple as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.