Comparing Nutrients in 1 kilogram Extra Sweet Pineapple VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Tomatoes	17%	9%	74%

Macro Nutrients

	Extra Sweet Pineapple	Tomatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	30% 39g	130g per day for Men 19-50 years
Sugars	142% 103g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	% 64.7g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	31.6% 12g	38g per day for Men 19-50 years
Protein	9.46% 5.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Tomatoes	Recommended Dietary Allowance
Calcium	13% 130mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	356% 8.2mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23% 857g	25.5% 945g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has 2.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.1 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Vitamin A, 27 times more Vitamin E and 11.3 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Extra Sweet Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

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

• Raw Extra Sweet Pineapple has 1.3 times more Calcium, 1.9 times more Copper and 7.2 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Water per 1 kg.
• Both Raw Extra Sweet Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Extra Sweet Pineapple has 2.8 times more Energy, 3.5 times more Carbohydrate, 3.9 times more Sugars and 1.6 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Ripe Red Tomatoes have similar amounts of Fiber per 1 kg.
• Both Raw Extra Sweet Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.