Comparing Nutrients in 300 calories Traditional Pineapple VS Almonds

Weight per 300 calories

• Traditional Pineapple: 667g
• Almonds: 51.8g

Almonds have 12.9 times more energy per unit of mass than Traditional Raw Pineapple, which is very high in comparison to other foods. Traditional Pineapple having low energy density.

Which food has more nutrients per 300 calories - Traditional Pineapple or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Almonds	14%	72%	14%

Macro Nutrients

	Traditional Pineapple	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.87g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	8.6% 11g	130g per day for Men 19-50 years
Sugars	76.2% 55.3g	3.1% 2.25g	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	18% 13g	0.079% 0.057g	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	% 11.7g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 30.6g	% 2.05g	g per day for Men 19-50 years
Fiber	NA	17% 6.48g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.3% 73.3μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	0% 0mg	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	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.67μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Almonds	Recommended Dietary Allowance
Calcium	8.67% 86.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	59.4% 0.53mg	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	21% 1.67mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.57% 60mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	4.85% 0.53mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	15.7% 582g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Traditional Pineapple vs Almonds:

• Traditional Raw Pineapple has 4.9 times more Vitamin B1, 1.7 times more Vitamin B3, 5.3 times more Vitamin B5, 10 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3 times more Vitamin B2 than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple as well as Almonds have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Traditional Pineapple vs Almonds:

• Traditional Raw Pineapple has 9.4 times more Manganese, 2.2 times more Potassium and 254.5 times more Water than Almonds.
• While Almonds contain 1.6 times more Calcium, 1.7 times more Magnesium, 4.2 times more Phosphorus, more Selenium and 3 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Almonds have similar amounts of Copper and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Traditional Raw Pineapple has 7.1 times more Carbohydrate, 24.5 times more Sugars and 226.9 times more Fructose than Almonds.
• While Almonds contain 29.9 times more Fat and 3 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Almonds have similar amounts of Energy per 300 kcal.
• Both Traditional Raw Pineapple as well as Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.