Comparing Nutrients in 1 pound Extra Sweet Pineapple VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Almonds	14%	72%	14%

Macro Nutrients

	Extra Sweet Pineapple	Almonds	Recommended Dietary Allowance
Energy	7.98% 231kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.2g	75% 98g	130g per day for Men 19-50 years
Sugars	64.6% 47g	27.2% 19.7g	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	13.5% 9.75g	0.69% 0.5g	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	% 7.7g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 29.3g	% 18g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	149% 56.7g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Almonds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.5% 86μg	50% 200μg	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	284% 256mg	0% 0mg	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	0.6% 0.091mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	520% 4.68mg	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	16% 1.27mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.2% 36.3mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Extra Sweet Pineapple vs Almonds:

• Raw Extra Sweet Pineapple has more Vitamin C than Almonds.
• While Almonds contain 2.6 times more Vitamin B1, 34.5 times more Vitamin B2, 7.1 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B9 and 1281.5 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Extra Sweet Pineapple as well as Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Extra Sweet Pineapple vs Almonds:

• Raw Extra Sweet Pineapple has 19.4 times more Water than Almonds.
• While Almonds contain 20.7 times more Calcium, 9.1 times more Copper, 13.3 times more Iron, 22.5 times more Magnesium, 2.7 times more Manganese, 60.1 times more Phosphorus, 6.8 times more Potassium, 41 times more Selenium and 26 times more Zinc than Raw Extra Sweet Pineapple.

Comparison of macro-nutrients per 1 pound:

• Raw Extra Sweet Pineapple has 2.4 times more Sugars and 19.5 times more Fructose than Almonds.
• While Almonds contain 11.4 times more Energy, 453.9 times more Fat, 1.6 times more Carbohydrate, 8.9 times more Fiber and 39.9 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.