Comparing Nutrients in 1 kilogram Traditional Pineapple VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Traditional Pineapple	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15.5% 450kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	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	91% 118g	151% 196g	130g per day for Men 19-50 years
Sugars	114% 83g	19.7% 14.3g	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	26.8% 19.4g	6.07% 4.4g	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	% 17.6g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 46g	% 4.5g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Baked Red 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	65% 0.78mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	163% 2.12mg	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	27.5% 110μg	67.5% 270μg	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	188% 169mg	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	NA	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	193% 1.74mg	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	31.3% 2.5mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	693% 16mg	75.2% 1.73mg	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	13% 90mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.6% 872g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Traditional Pineapple vs Baked Red Potatoes:

• Traditional Raw Pineapple has 1.3 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.7 times more Vitamin B2, 3.4 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 2.5 times more Vitamin B9 and 4 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 1 kg.
• Both Traditional Raw Pineapple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Traditional Pineapple vs Baked Red Potatoes:

• Traditional Raw Pineapple has 1.4 times more Calcium and 9.2 times more Manganese than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 8 times more Phosphorus, 4.4 times more Potassium and 5 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Baked Whole Red Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Traditional Raw Pineapple has 5.8 times more Sugars and 4.4 times more Fructose than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy, 1.7 times more Carbohydrate and 4.2 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.