Comparing Nutrients in 300 calories Acorns VS Extra Sweet Pineapple

Weight per 300 calories

• Acorns: 77.5g
• Extra Sweet Pineapple: 588g

Acorns have 7.6 times more energy per 100g than Extra Sweet Pineapple. It has high energy density when compared to other foods. Raw Extra Sweet Pineapple having low energy density.

Discover which food has more nutrients per 300 calories - Acorns or Extra Sweet Pineapple?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Acorns	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	61% 79.4g	130g per day for Men 19-50 years
Sugars	NA	83.7% 60.7g	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	NA	17.4% 12.6g	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	NA	% 10g	g per day for Men 19-50 years
Sucrose	NA	% 38g	g per day for Men 19-50 years
Fiber	NA	21.7% 8.24g	38g per day for Men 19-50 years
Protein	8.5% 4.77g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Acorns	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	1.96% 17.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.04% 0.091mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	51.6% 0.67mg	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	17% 67.4μg	28% 112μg	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	0% 0mg	369% 332mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.78% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	74% 0.66mg	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	7.66% 0.61mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	17% 70.6mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	209% 4.8mg	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	8.75% 61.2mg	6.72% 47mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.4% 0.71mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	13.6% 504g	3700g per day for Men 19-50 years

Acorns VS Extra Sweet Pineapple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Acorns or Extra Sweet Pineapple?

Lets compare vitamin content per 300 calories of Acorns vs Extra Sweet Pineapple:

• 300 kcal of Raw Extra Sweet Pineapple contain 5.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• 300 calories of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Acorns vs Extra Sweet Pineapple:

• 300 calories of Acorns have 1.3 times more Phosphorus than Extra Sweet Pineapple.
• While 300 kcal of Raw Extra Sweet Pineapple contain 2.4 times more Calcium, 1.4 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 4.6 times more Manganese, 1.5 times more Potassium, 1.8 times more Zinc and 23.3 times more Water than Raw Acorns.
• 300 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Acorns have 28.6 times more Fat and 1.5 times more Protein than Extra Sweet Pineapple.
• While 300 kcal of Raw Extra Sweet Pineapple contain 2.5 times more Carbohydrate than Raw Acorns.
• Both Acorns and Extra Sweet Pineapple offer comparable quantities of Energy per 300 calories.
• 300 calories of Extra Sweet Pineapple provide inadequate amounts of Protein