Comparing Nutrients in 300 calories Sweetened Frozen Pineapple Chunks VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Sweetened Frozen Pineapple Chunks: 349g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 1.5 times more energy per unit of mass than Sweetened Frozen Pineapple Chunks, which is average in comparison to other foods. Sweetened Frozen Pineapple Chunks having average energy density.

Which food has more nutrients per 300 calories - Sweetened Frozen Pineapple Chunks or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Frozen Pineapple Chunks	2%	1%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sweetened Frozen Pineapple Chunks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.076% 0.024g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	3.27% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.07g	NA	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	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	102% 73.6g	2.25% 1.63g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10% 3.84g	16% 6.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Sweetened Frozen Pineapple Chunks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.78% 6.98μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.05% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.54% 1.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.33% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	NA	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	9.6% 38.4μg	NA	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	31% 28mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.47% 0.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.03% 2.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Frozen Pineapple Chunks	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.14% 31.4mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	NA	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	17.4% 1.4mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.3% 35mg	NA	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	0.63% 0.35μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 6.98mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	NA	11mg per day for Men 19-50 years
Water	7.27% 269g	4.35% 161g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sweetened Frozen Pineapple Chunks vs Frozen Roasted Potatoes with Salt:

• Sweetened Frozen Pineapple Chunks have 6.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 300 calories for Sweetened Frozen Pineapple Chunks vs Frozen Roasted Potatoes with Salt:

• Sweetened Frozen Pineapple Chunks have 1.7 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3 times more Potassium and 100.9 times more Sodium than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Frozen Roasted Potatoes with Salt have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Sweetened Frozen Pineapple Chunks have 1.3 times more Carbohydrate and 45.2 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 12.3 times more Fat, 1.6 times more Fiber and 3.8 times more Protein than Sweetened Frozen Pineapple Chunks.
• Both Sweetened Frozen Pineapple Chunks and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 300 kcal.
• Both Sweetened Frozen Pineapple Chunks as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.