Comparing Nutrients in 500 calories Pineapple VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• Pineapple: 1000g
• Canned Carrots with Liquids and Salt: 2174g

Pineapple has 2.2 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 500 calories - Pineapple or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	89.8% 117g	130g per day for Men 19-50 years
Sugars	136% 99g	73.8% 53.5g	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	29.2% 21g	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	% 17.3g	NA	g per day for Men 19-50 years
Sucrose	% 60g	NA	g per day for Men 19-50 years
Fiber	37% 14g	103% 39g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	187% 2.43mg	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	45% 180μg	43.5% 174μg	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	531% 478mg	48.3% 43.5mg	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	1.33% 0.2mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	13% 130mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	249% 2.24mg	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	36.3% 2.9mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	425% 9.8mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.4% 80mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple vs Canned Carrots with Liquids and Salt:

• Raw Pineapple has 1.9 times more Vitamin B1 and 11 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 444.2 times more Vitamin A, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6, 79.3 times more Vitamin E and 30.4 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Pineapple as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pineapple vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain 5.2 times more Calcium, 2 times more Copper, 3.9 times more Iron, 1.6 times more Magnesium, 5.4 times more Phosphorus, 3.5 times more Potassium, 8.7 times more Selenium, 521.7 times more Sodium, 5.3 times more Zinc and 2.4 times more Water than Raw Pineapple.
• Both Raw Pineapple and Canned Carrots Solids and Liquids with Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pineapple has 1.8 times more Sugars than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 5.3 times more Omega 6, 2.8 times more Fiber and 2.3 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw Pineapple as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.