Comparing Nutrients in 1 pound Pineapple, canned, juice pack, solids and liquids VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, juice pack, solids and liquids	3%	1%	96%
Cauliflower	26%	8%	66%

Macro Nutrients

	Pineapple, canned, juice pack, solids and liquids	Cauliflower	Recommended Dietary Allowance
Energy	9.4% 272kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.8% 71.2g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	90% 65.5g	12% 8.66g	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	40.7% 29.5g	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	% 35g	% 4.26g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 0g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	24% 9.07g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, solids and liquids	Cauliflower	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	64.2% 0.83mg	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	5.67% 22.7μg	64.6% 259μg	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	48% 43mg	243% 219mg	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	0.3% 0.045mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, solids and liquids	Cauliflower	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	0.11% 4.54μg	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	16% 1.27mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	221% 5.1mg	30.6% 0.7mg	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	3.9% 27.2mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	16.3% 553mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.2% 379g	11.3% 418g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple, canned, juice pack, solids and liquids VS Cauliflower per 1 lb

Compare the macro and micronutrient content in 1 lb of Pineapple, canned, juice pack, solids and liquids versus 1 lb of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pineapple, canned, juice pack, solids and liquids vs Cauliflower:

• 1 pound of Pineapple, canned, juice pack, solids and liquids has 1.9 times more Vitamin B1 than Cauliflower.
• While 1 lb of Raw Cauliflower contains 3.2 times more Vitamin B2, 1.8 times more Vitamin B3, 6.7 times more Vitamin B5, 2.5 times more Vitamin B6, 11.4 times more Vitamin B9, 5.1 times more Vitamin C and 51.7 times more Vitamin K than Pineapple, canned, juice pack, solids and liquids.
• 1 pound of Pineapple, canned, juice pack, solids and liquids have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin K
• Both Pineapple, canned, juice pack, solids and liquids as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Pineapple, canned, juice pack, solids and liquids vs Cauliflower:

• 1 pound of Pineapple, canned, juice pack, solids and liquids has 2.2 times more Copper and 7.2 times more Manganese than Cauliflower.
• While 1 lb of Raw Cauliflower contains 1.6 times more Calcium, 1.5 times more Iron, 7.3 times more Phosphorus, 2.5 times more Potassium, 30 times more Sodium and 2.7 times more Zinc than Pineapple, canned, juice pack, solids and liquids.
• Both Pineapple, canned, juice pack, solids and liquids and Cauliflower contain similar levels of Magnesium and Water per one pound.
• 1 pound of Pineapple, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Pineapple, canned, juice pack, solids and liquids as well as Raw Cauliflower lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pineapple, canned, juice pack, solids and liquids has 2.4 times more Energy, 3.2 times more Carbohydrate, 7.6 times more Sugars and 6.7 times more Fructose than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.5 times more Fiber and 4.6 times more Protein than Pineapple, canned, juice pack, solids and liquids.
• 1 pound of Pineapple, canned, juice pack, solids and liquids provide inadequate amounts of Protein
• 1 pound of Cauliflower provide inadequate amounts of Energy
• Both Pineapple, canned, juice pack, solids and liquids as well as Raw Cauliflower provide inadequate amounts of Omega 3 and Omega 6 in one pound.