Comparing Nutrients in 1 kilogram Traditional Pineapple VS Baked White Potatoes

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Baked White Potatoes	Recommended Dietary Allowance
Energy	15.5% 450kcal	31.7% 920kcal	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	162% 211g	130g per day for Men 19-50 years
Sugars	114% 83g	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	26.8% 19.4g	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	% 17.6g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 46g	% 4g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Traditional 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	65% 0.78mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.6% 1.93mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.5% 1.06mg	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	27.5% 110μg	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	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	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

	Traditional Pineapple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	31.3% 2.5mg	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	693% 16mg	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	13% 90mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	36.8% 1250mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	7.27% 0.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.6% 872g	20.4% 754g	3700g per day for Men 19-50 years

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

• Traditional Raw Pineapple has 1.6 times more Vitamin B1 and 1.3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6, 3.5 times more Vitamin B9 and 3.9 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

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

• Traditional Raw Pineapple has 1.3 times more Calcium and 8.4 times more Manganese than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 8.3 times more Phosphorus, 4.4 times more Potassium and 4.4 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Baked Whole White Potatoes have similar amounts of Water per 1 kg.
• Both Traditional Raw Pineapple as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Traditional Raw Pineapple has 5.4 times more Sugars and 5.4 times more Fructose than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Energy, 1.8 times more Carbohydrate and 3.8 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.