Comparing Nutrients in 1 pound Extra Sweet Pineapple VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Extra Sweet Pineapple	Blanched Almonds	Recommended Dietary Allowance
Energy	7.98% 231kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	NA	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	64.6% 47g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 29.3g	% 20.2g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	118% 45g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.8% 0.52mg	40% 0.52mg	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	21.5% 86μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	362% 8.32mg	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	5.2% 36.3mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	10.5% 389g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple has more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Vitamin B1, 21.5 times more Vitamin B2, 6.9 times more Vitamin B3, 1.4 times more Vitamin B5, 2.6 times more Vitamin B9 and 1187.5 times more Vitamin E than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Blanched Almonds have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Extra Sweet Pineapple as well as Blanched 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 Blanched Almonds:

• Raw Extra Sweet Pineapple has 19 times more Water than Blanched Almonds.
• While Blanched Almonds contain 18.2 times more Calcium, 9.1 times more Copper, 11.7 times more Iron, 22.3 times more Magnesium, 2.2 times more Manganese, 60.1 times more Phosphorus, 6.1 times more Potassium, 32 times more Selenium, 19 times more Sodium and 24.8 times more Zinc than Raw Extra Sweet Pineapple.

Comparison of macro-nutrients per 1 pound:

• Raw Extra Sweet Pineapple has 2.2 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 11.6 times more Energy, 477.5 times more Fat, 1.4 times more Carbohydrate, 7.1 times more Fiber and 40.4 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.