Comparing Nutrients in 300 calories Boiled Carrots VS Pineapple, canned, heavy syrup pack, solids and liquids

Weight per 300 calories

• Boiled Carrots: 857g
• Pineapple, canned, heavy syrup pack, solids and liquids: 385g

Pineapple, canned, heavy syrup pack, solids and liquids have 2.2 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Pineapple, canned, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pineapple, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Boiled Carrots	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.44% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	89.7% 65g	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	4.26% 3.1g	38% 27.7g	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	% 3.43g	% 29g	g per day for Men 19-50 years
Sucrose	% 23g	% 8.46g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	8.1% 3.08g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	811% 7303μg	0.43% 3.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	7.7% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	22% 0.28mg	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	30% 120μg	4.8% 19.2μg	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	34.3% 31mg	31.6% 28.5mg	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	59% 8.83mg	0.26% 0.038mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	25.7% 257mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	14.7% 61.5mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	181% 4.15mg	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	36.7% 257mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	2.8% 1.54μg	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	21% 773g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Pineapple, canned, heavy syrup pack, solids and liquids:

• Boiled and Drained Carrots have 1898.7 times more Vitamin A, 1.6 times more Vitamin B1, 3.9 times more Vitamin B2, 5 times more Vitamin B3, 5.2 times more Vitamin B5, 4.6 times more Vitamin B6, 6.2 times more Vitamin B9, 229.5 times more Vitamin E and 101.8 times more Vitamin K than Pineapple, canned, heavy syrup pack, solids and liquids.
• Both Boiled and Drained Carrots and Pineapple, canned, heavy syrup pack, solids and liquids have similar amounts of Vitamin C per 300 kcal.
• Both Boiled and Drained Carrots as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Pineapple, canned, heavy syrup pack, solids and liquids:

• Boiled and Drained Carrots have 4.8 times more Calcium, 2 times more Iron, 1.4 times more Magnesium, 9.6 times more Phosphorus, 5 times more Potassium, 3.9 times more Selenium, 129.3 times more Sodium, 3.7 times more Zinc and 2.5 times more Water than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 2.7 times more Copper and 3.1 times more Manganese than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 8.4 times more Omega 6, 8.4 times more Fiber and 4.8 times more Protein than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 7.6 times more Omega 3, 2.2 times more Sugars and 9 times more Fructose than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Pineapple, canned, heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Carrots as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.