Comparing Nutrients in 1 kilogram Extra Sweet Pineapple VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Extra Sweet Pineapple	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	162% 211g	130g per day for Men 19-50 years
Sugars	142% 103g	21% 15.3g	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	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	% 17g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 64.7g	% 4g	g per day for Men 19-50 years
Fiber	37% 14g	55.3% 21g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23% 857g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Extra Sweet Pineapple vs Baked White Potatoes:

• Raw Extra Sweet Pineapple has 1.7 times more Vitamin B1 and 4.5 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and 3.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Extra Sweet Pineapple vs Baked White Potatoes:

• Raw Extra Sweet Pineapple has 1.3 times more Calcium and 4.3 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Iron, 2.3 times more Magnesium, 9.4 times more Phosphorus, 5 times more Potassium and 2.9 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Baked Whole White Potatoes have similar amounts of Copper and Water per 1 kg.
• Both Raw Extra Sweet Pineapple as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Extra Sweet Pineapple has 6.7 times more Sugars and 6 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Fiber and 4 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.