Comparing Nutrients in 300 calories Sweetened Frozen Pineapple Chunks VS Carrots

Weight per 300 calories

• Sweetened Frozen Pineapple Chunks: 349g
• Carrots: 732g

Sweetened Frozen Pineapple Chunks have 2.1 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 300 calories - Sweetened Frozen Pineapple Chunks or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Pineapple Chunks	2%	1%	97%
Carrots	8%	5%	87%

Macro Nutrients

	Sweetened Frozen Pineapple Chunks	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.076% 0.024g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	3.27% 0.052g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.6% 77.4g	54% 70g	130g per day for Men 19-50 years
Sugars	102% 73.6g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	10% 3.84g	54% 20.5g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Pineapple Chunks	Carrots	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.05% 0.1mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.33% 0.37mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.6% 38.4μg	34.8% 139μg	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	31% 28mg	48% 43mg	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	0.47% 0.07mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.44μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Pineapple Chunks	Carrots	Recommended Dietary Allowance
Calcium	3.14% 31.4mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	17.4% 1.4mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	8.3% 35mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	45.5% 1.05mg	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	2% 14mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	0.63% 0.35μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0.47% 6.98mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	7.27% 269g	17.5% 646g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Frozen Pineapple Chunks vs Carrots:

• Raw Carrots contain 875.7 times more Vitamin A, 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 6.9 times more Vitamin B3, 5.5 times more Vitamin B5, 3.9 times more Vitamin B6, 3.6 times more Vitamin B9, 1.5 times more Vitamin C, 69.2 times more Vitamin E and 39.6 times more Vitamin K than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sweetened Frozen Pineapple Chunks vs Carrots:

• Sweetened Frozen Pineapple Chunks have 3.5 times more Manganese than Raw Carrots.
• While Raw Carrots contain 7.7 times more Calcium, 1.6 times more Iron, 2.5 times more Magnesium, 18.4 times more Phosphorus, 6.7 times more Potassium, 72.4 times more Sodium, 4.6 times more Zinc and 2.4 times more Water than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Raw Carrots have similar amounts of Copper per 300 kcal.
• Both Sweetened Frozen Pineapple Chunks as well as Raw Carrots have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweetened Frozen Pineapple Chunks have 3.6 times more Omega 3 and 2.1 times more Sugars than Raw Carrots.
• While Raw Carrots contain 10.5 times more Omega 6, 5.3 times more Fiber and 4.9 times more Protein than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Raw Carrots have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Sweetened Frozen Pineapple Chunks as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.