Comparing Nutrients in 300 calories Toppings, pineapple VS Toppings, nuts in syrup

Weight per 300 calories

• Toppings, pineapple: 119g
• Toppings, nuts in syrup: 67g

Toppings, nuts in syrup have 1.8 times more energy per unit of mass than Toppings, pineapple, which is very high in comparison to other foods. Toppings, pineapple having high energy density.

Which food has more nutrients per 300 calories - Toppings, pineapple or Toppings, nuts in syrup?

Macros Ratio

	Protein	Fat	Carbs
Toppings, pineapple	0%	0%	100%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Toppings, pineapple	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.067% 0.021g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	44.5% 7.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.7g	30% 39g	130g per day for Men 19-50 years
Sugars	34.4% 25g	34% 24.6g	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	1.25% 0.47g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	0.21% 0.12g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Toppings, pineapple	Toppings, nuts in syrup	Recommended Dietary Allowance
Vitamin A	0.13% 1.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.75% 0.045mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	6.2% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.75% 0.12mg	1.56% 0.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.28% 0.014mg	2.77% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.55% 0.033mg	9.17% 0.12mg	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	0.59% 2.37μg	4.35% 17.4μg	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	4.1% 3.68mg	0.22% 0.2mg	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	0.079% 0.012mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.2% 0.24μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toppings, pineapple	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	2.34% 23.4mg	1000mg per day for Men 19-50 years
Copper	6.85% 0.062mg	40% 0.36mg	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	1.78% 0.14mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	8.6% 36mg	420mg per day for Men 19-50 years
Manganese	3.6% 0.083mg	35% 0.81mg	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	0.51% 3.56mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	1.5% 51mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	1.5% 0.83μg	2.56% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.32% 50mg	1.88% 28mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.059mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	1.06% 39g	0.27% 9.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toppings, pineapple vs Toppings, nuts in syrup:

• Toppings, pineapple have 18.3 times more Vitamin C than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 2.7 times more Vitamin B1, 3.8 times more Vitamin B2, 3.6 times more Vitamin B6 and 7.3 times more Vitamin B9 than Toppings, pineapple.
• Both Toppings, pineapple as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Toppings, pineapple vs Toppings, nuts in syrup:

• Toppings, pineapple have 1.8 times more Sodium than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 5.9 times more Copper, 4.9 times more Iron, 5.1 times more Magnesium, 9.7 times more Manganese, 22.2 times more Phosphorus and 11.9 times more Zinc than Toppings, pineapple.
• Both Toppings, pineapple as well as Toppings, nuts in syrup have insufficient amounts of Calcium, Potassium and Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Toppings, pineapple have 2 times more Carbohydrate than Toppings, nuts in syrup.
• While Toppings, nuts in syrup contain 124.2 times more Fat, 61.5 times more Saturated Fat, more Omega 3, 127.6 times more Omega 6, 3.2 times more Fiber and 25.4 times more Protein than Toppings, pineapple.
• Both Toppings, pineapple and Toppings, nuts in syrup have similar amounts of Energy and Sugars per 300 kcal.
• Both Toppings, pineapple as well as Toppings, nuts in syrup have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.