Comparing Nutrients in 300 calories Traditional Pineapple VS Extra Sweet Pineapple

Weight per 300 calories

• Traditional Pineapple: 667g
• Extra Sweet Pineapple: 588g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.87g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	61% 79.4g	130g per day for Men 19-50 years
Sugars	76.2% 55.3g	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	18% 13g	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	% 11.7g	% 10g	g per day for Men 19-50 years
Sucrose	% 30.6g	% 38g	g per day for Men 19-50 years
Fiber	NA	21.7% 8.24g	38g per day for Men 19-50 years
Protein	6.55% 3.67g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.96% 17.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	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	18.3% 73.3μg	28% 112μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	125% 113mg	369% 332mg	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	0.78% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.67μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	8.67% 86.7mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	21% 1.67mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	17% 70.6mg	420mg per day for Men 19-50 years
Manganese	462% 10.6mg	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	8.57% 60mg	6.72% 47mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.67mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	4.85% 0.53mg	6.4% 0.71mg	11mg per day for Men 19-50 years
Water	15.7% 582g	13.6% 504g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple contains 1.5 times more Vitamin B9 and 2.9 times more Vitamin C than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 300 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

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

• Traditional Raw Pineapple has 2.2 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.3 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Calcium, Copper, Iron, Magnesium and Water per 300 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of macro-nutrients per 300 kcal
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 300 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.