Comparing Nutrients in 1 pound Baked White Potatoes VS Extra Sweet Pineapple

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Baked White Potatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.98% 231kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	NA	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	47% 61.2g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	64.6% 47g	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	2.25% 1.63g	13.5% 9.75g	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	% 2.86g	% 7.7g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 29.3g	g per day for Men 19-50 years
Fiber	25% 9.53g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17% 9.53g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	39.8% 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	43% 172μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	284% 256mg	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	1.2% 0.18mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	57% 0.51mg	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	36.3% 2.9mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	161% 3.7mg	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	48.6% 340mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.5% 389g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Extra Sweet Pineapple:

• Baked Whole White Potatoes have 1.3 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 2 times more Vitamin B9 and 3.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.7 times more Vitamin B1 and 4.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Extra Sweet Pineapple:

• Baked Whole White Potatoes have 2.3 times more Iron, 2.3 times more Magnesium, 9.4 times more Phosphorus, 5 times more Potassium and 2.9 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.3 times more Calcium and 4.3 times more Manganese than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Extra Sweet Pineapple have similar amounts of Copper and Water per 1 lb.
• Both Baked Whole White Potatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.8 times more Energy, 1.6 times more Carbohydrate, 1.5 times more Fiber and 4 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 6.7 times more Sugars and 6 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.