Comparing Nutrients in 1 kilogram Sweetened Frozen Pineapple Chunks VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Pineapple Chunks	2%	1%	97%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sweetened Frozen Pineapple Chunks	Boiled Carrots	Recommended Dietary Allowance
Energy	29.7% 860kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.07g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	291% 211g	47.6% 34.5g	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	NA	4.97% 3.6g	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	NA	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	g per day for Men 19-50 years
Fiber	29% 11g	79% 30g	38g per day for Men 19-50 years
Protein	7.14% 4g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Pineapple Chunks	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	118% 1.53mg	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	27.5% 110μg	35% 140μg	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	89% 80mg	40% 36mg	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	1.33% 0.2mg	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Pineapple Chunks	Boiled Carrots	Recommended Dietary Allowance
Calcium	9% 90mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	50% 4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	67.4% 1.55mg	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	5.7% 40mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	21% 771g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sweetened Frozen Pineapple Chunks vs Boiled Carrots:

• Sweetened Frozen Pineapple Chunks have 1.5 times more Vitamin B1 and 2.2 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 426 times more Vitamin A, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 51.5 times more Vitamin E and 19.6 times more Vitamin K than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sweetened Frozen Pineapple Chunks vs Boiled Carrots:

• Sweetened Frozen Pineapple Chunks have 5.8 times more Copper and 6.9 times more Manganese than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.3 times more Calcium, 7.5 times more Phosphorus, 2.4 times more Potassium, 7 times more Selenium, 29 times more Sodium and 1.8 times more Zinc than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Boiled and Drained Carrots have similar amounts of Iron, Magnesium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sweetened Frozen Pineapple Chunks have 2.5 times more Energy, 2.7 times more Carbohydrate and 6.1 times more Sugars than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.7 times more Fiber and 1.9 times more Protein than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.