Comparing Nutrients in 300 calories Tomatoes VS Extra Sweet Pineapple

Weight per 300 calories

• Tomatoes: 1667g
• Extra Sweet Pineapple: 588g

Raw Extra Sweet Pineapple has 2.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Tomatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	NA	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	NA	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	61% 79.4g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	31.5% 23g	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	% 21g	% 10g	g per day for Men 19-50 years
Sucrose	% 0g	% 38g	g per day for Men 19-50 years
Fiber	52.6% 20g	21.7% 8.24g	38g per day for Men 19-50 years
Protein	26% 14.7g	5.57% 3.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	1.96% 17.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	25.5% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	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	254% 228mg	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	60% 9mg	0.78% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	16.7% 167mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	74% 0.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	20.6% 1.65mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	17% 70.6mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	57% 400mg	6.72% 47mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	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	5.56% 83.3mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	6.4% 0.71mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	13.6% 504g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 39.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9, 76.5 times more Vitamin E and 32 times more Vitamin K than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Extra Sweet Pineapple have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in 300 kcal.

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

• Raw Ripe Red Tomatoes have 2.2 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 8.5 times more Phosphorus, 6.2 times more Potassium, 14.2 times more Sodium, 4 times more Zinc and 3.1 times more Water than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2.5 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 5.2 times more Fat, 1.8 times more Fructose, 2.4 times more Fiber and 4.7 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.4 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Extra Sweet Pineapple have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Glucose and Sucrose in 300 kcal.