Comparing Nutrients in 1 kilogram Pineapple VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Pineapple	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	73.7% 96g	130g per day for Men 19-50 years
Sugars	136% 99g	65.4% 47.4g	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	29.2% 21g	7.6% 5.5g	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	% 17.3g	% 5.9g	g per day for Men 19-50 years
Sucrose	% 60g	% 36g	g per day for Men 19-50 years
Fiber	37% 14g	73.7% 28g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45% 180μg	47.5% 190μg	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	531% 478mg	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Carrots	Recommended Dietary Allowance
Calcium	13% 130mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	36.3% 2.9mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	62% 1.43mg	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	11.4% 80mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24% 883g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pineapple vs Carrots:

• Raw Pineapple has 8.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 33 times more Vitamin E and 18.9 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Raw Carrots have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pineapple vs Carrots:

• Raw Pineapple has 2.4 times more Copper and 6.5 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium, 4.4 times more Phosphorus, 2.9 times more Potassium, 69 times more Sodium and 2 times more Zinc than Raw Pineapple.
• Both Raw Pineapple and Raw Carrots have similar amounts of Iron, Magnesium and Water per 1 kg.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Pineapple has 1.2 times more Energy, 8.5 times more Omega 3, 1.4 times more Carbohydrate, 2.1 times more Sugars and 3.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber and 1.7 times more Protein than Raw Pineapple.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.