Comparing Nutrients in 14 ounces Traditional Pineapple VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Traditional Pineapple	Boiled Carrots	Recommended Dietary Allowance
Energy	6.16% 179kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	25% 32.6g	130g per day for Men 19-50 years
Sugars	45.4% 33g	19% 13.7g	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	10.6% 7.7g	1.97% 1.43g	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	% 7g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 18.2g	% 10.7g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	46.7% 0.61mg	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	11% 43.7μg	14% 55.6μg	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	74.5% 67mg	16% 14.3mg	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	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Boiled Carrots	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	12.4% 0.99mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	275% 6.32mg	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	5.1% 35.7mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.36% 346g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Traditional Pineapple vs Boiled Carrots:

• Traditional Raw Pineapple has 4.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 284 times more Vitamin A, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 19.6 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Traditional Raw Pineapple as well as Boiled and Drained Carrots have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Traditional Pineapple vs Boiled Carrots:

• Traditional Raw Pineapple has 4.8 times more Copper and 10.3 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Calcium, 1.4 times more Iron, 3.3 times more Phosphorus, 1.9 times more Potassium, more Selenium, 58 times more Sodium and 2.5 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Boiled and Drained Carrots have similar amounts of Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Traditional Raw Pineapple has 1.3 times more Energy, 1.4 times more Carbohydrate, 2.4 times more Sugars and 5.4 times more Fructose than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Boiled and Drained Carrots have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.