Comparing Nutrients in 1 kilogram Extra Sweet Pineapple VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Extra Sweet Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.6% 510kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	142% 103g	34% 24.6g	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	29.7% 21.5g	NA	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 64.7g	NA	g per day for Men 19-50 years
Fiber	37% 14g	47.4% 18g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	86% 1.12mg	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	47.5% 190μg	20% 80μg	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	627% 564mg	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 130mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	114% 1.03mg	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	35% 2.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	196% 4.5mg	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	11.4% 80mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23% 857g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Extra Sweet Pineapple vs Canned Carrots with Liquids and Salt:

• Raw Extra Sweet Pineapple has 4.2 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.4 times more Vitamin B9 and 28.2 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 204.3 times more Vitamin A, 36.5 times more Vitamin E and 14 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Extra Sweet Pineapple as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Extra Sweet Pineapple vs Canned Carrots with Liquids and Salt:

• Raw Extra Sweet Pineapple has 1.3 times more Magnesium and 1.8 times more Manganese than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.4 times more Calcium, 1.9 times more Iron, 2.5 times more Phosphorus, 1.6 times more Potassium, 240 times more Sodium and 2.4 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper and Water per 1 kg.
• Both Raw Extra Sweet Pineapple as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Extra Sweet Pineapple has 2.2 times more Energy, 2.5 times more Carbohydrate and 4.2 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Fiber than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Canned Carrots Solids and Liquids with Salt have similar amounts of Protein per 1 kg.
• Both Raw Extra Sweet Pineapple as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.