Comparing Nutrients in 1 kilogram Extra Sweet Pineapple VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Rowal	7%	15%	78%

Macro Nutrients

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Energy	17.6% 510kcal	38.3% 1110kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	NA	7.66% 2.45g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	184% 239g	130g per day for Men 19-50 years
Sugars	142% 103g	194% 141g	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	6.9% 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	% 17g	% 11g	g per day for Men 19-50 years
Sucrose	% 64.7g	% 125g	g per day for Men 19-50 years
Fiber	37% 14g	163% 62g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	21% 190μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	627% 564mg	287% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Calcium	13% 130mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	1178% 10.6mg	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	275% 22mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	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	11.4% 80mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	23% 857g	19.3% 714g	3700g per day for Men 19-50 years

Nutrient Comparison: Extra Sweet Pineapple VS Rowal per 1 kg

Compare the macro and micronutrient content in 1 kg of Extra Sweet Pineapple versus 1 kg of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Extra Sweet Pineapple vs Rowal:

• 1 kilogram of Extra Sweet Pineapple has 2.2 times more Vitamin C than Rowal.
• While 1 kg of Raw Rowal contains 6.3 times more Vitamin A than Raw Extra Sweet Pineapple.
• 1 kilogram of Extra Sweet Pineapple have insufficient amounts of Vitamin A

Comparing minerals per 1 kilogram for Extra Sweet Pineapple vs Rowal:

• 1 kilogram of Extra Sweet Pineapple has 5.3 times more Manganese than Rowal.
• While 1 kg of Raw Rowal contains 9.4 times more Copper, 7.9 times more Iron, 2.7 times more Magnesium, 6.5 times more Phosphorus and 3.6 times more Zinc than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Rowal contain similar levels of Potassium per one kilogram.
• 1 kilogram of Extra Sweet Pineapple lack sufficient amounts of Phosphorus and Zinc
• Both Raw Extra Sweet Pineapple as well as Raw Rowal lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Extra Sweet Pineapple has 4.3 times more Fructose than Rowal.
• While 1 kg of Raw Rowal contains 2.2 times more Energy, 18.2 times more Fat, 1.8 times more Carbohydrate, 1.4 times more Sugars, 4.4 times more Fiber and 4.3 times more Protein than Raw Extra Sweet Pineapple.
• 1 kilogram of Extra Sweet Pineapple provide inadequate amounts of Energy and Protein