Comparing Nutrients in 1 pound Almonds VS Toppings, pineapple

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Toppings, pineapple	0%	0%	100%

Macro Nutrients

	Almonds	Toppings, pineapple	Recommended Dietary Allowance
Energy	91% 2626kcal	39.6% 1148kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	232% 301g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	131% 95g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	171% 96g	0.81% 0.45g	56g per day for Men 19-50 years

Vitamins

	Almonds	Toppings, pineapple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	6.3% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	1.1% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	2.27% 9.07μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.6% 14mg	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	775% 116mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Toppings, pineapple	Recommended Dietary Allowance
Calcium	122% 1220mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	26.2% 0.24mg	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	210% 17mg	6.8% 0.54mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	14% 0.32mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	1.94% 13.6mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Toppings, pineapple:

• Almonds have 5.4 times more Vitamin B1, 63.2 times more Vitamin B2, 35.8 times more Vitamin B3, 39.3 times more Vitamin B5, 4.9 times more Vitamin B6, 22 times more Vitamin B9 and 2563 times more Vitamin E than Toppings, pineapple.
• While Toppings, pineapple contain more Vitamin C than Almonds.
• Both Almonds as well as Toppings, pineapple have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Toppings, pineapple:

• Almonds have 44.8 times more Calcium, 19.8 times more Copper, 30.9 times more Iron, 45 times more Magnesium, 31.1 times more Manganese, 160.3 times more Phosphorus, 17 times more Potassium, 5.9 times more Selenium and 62.4 times more Zinc than Toppings, pineapple.
• While Toppings, pineapple contain 42 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.3 times more Energy, 499.3 times more Fat, 211.2 times more Saturated Fat, 246.5 times more Omega 6, 31.3 times more Fiber and 211.5 times more Protein than Toppings, pineapple.
• While Toppings, pineapple contain 3.1 times more Carbohydrate and 4.8 times more Sugars than Almonds.
• Both Almonds as well as Toppings, pineapple have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.