Comparing Nutrients in 1 pound Traditional Pineapple VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Traditional Pineapple	Roasted Almonds	Recommended Dietary Allowance
Energy	7.04% 204kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	NA	58% 18.6g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	73.3% 95g	130g per day for Men 19-50 years
Sugars	52% 37.6g	30.4% 22g	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	12% 8.8g	0.063% 0.045g	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	% 8g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 21g	% 21.5g	g per day for Men 19-50 years
Fiber	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	4.45% 2.5g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Roasted 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	29.5% 0.35mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	47.5% 0.62mg	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	12.5% 50μg	62.4% 249μg	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	85% 76.7mg	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	NA	723% 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

	Traditional Pineapple	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.9% 59mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	554% 5mg	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	14% 1.13mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	314% 7.23mg	440% 10mg	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	5.83% 41mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	16.7% 567mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	136% 15mg	11mg per day for Men 19-50 years
Water	10.7% 396g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Traditional Pineapple vs Roasted Almonds:

• Traditional Raw Pineapple has more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 41.3 times more Vitamin B2, 7.7 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 5 times more Vitamin B9 than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Dry Roasted Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Traditional Raw Pineapple as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Traditional Pineapple vs Roasted Almonds:

• Traditional Raw Pineapple has 36.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20.6 times more Calcium, 13.6 times more Copper, 14.9 times more Iron, 23.3 times more Magnesium, 1.4 times more Manganese, 52.3 times more Phosphorus, 5.7 times more Potassium, more Selenium and 41.4 times more Zinc than Traditional Raw Pineapple.

Comparison of macro-nutrients per 1 pound:

• Traditional Raw Pineapple has 1.7 times more Sugars and 194 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 13.3 times more Energy, 404.2 times more Fat, 1.8 times more Carbohydrate and 38.1 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.