Comparing Nutrients in 500 calories Pineapple VS Cooked Frozen Carrots

Weight per 500 calories

• Pineapple: 1000g
• Cooked Frozen Carrots: 1351g

Pineapple has 1.4 times more energy per 100g than Cooked Frozen Carrots. It has low energy density when compared to other foods. Boiled and Drained Frozen Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Pineapple or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Pineapple	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	80.4% 104g	130g per day for Men 19-50 years
Sugars	136% 99g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 60g	% 46.5g	g per day for Men 19-50 years
Fiber	37% 14g	117% 44.6g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	13% 130mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	123% 1.1mg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	98% 2.26mg	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	60% 419mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	23.2% 860g	33% 1221g	3700g per day for Men 19-50 years

Pineapple VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pineapple or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Pineapple vs Cooked Frozen Carrots:

• 500 calories of Pineapple have 1.9 times more Vitamin B1, 1.2 times more Vitamin B9 and 15.4 times more Vitamin C than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 381.1 times more Vitamin A, 1.6 times more Vitamin B2, 68.2 times more Vitamin E and 26.3 times more Vitamin K than Raw Pineapple.
• Both Pineapple and Cooked Frozen Carrots provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Pineapple as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pineapple vs Cooked Frozen Carrots:

• 500 calories of Pineapple have 4.1 times more Manganese than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 3.6 times more Calcium, 2.5 times more Iron, 5.2 times more Phosphorus, 2.4 times more Potassium, 8.1 times more Selenium, 79.7 times more Sodium, 3.9 times more Zinc and 1.4 times more Water than Raw Pineapple.
• Both Pineapple and Cooked Frozen Carrots contain similar levels of Copper and Magnesium per 500 calories.
• 500 calories of Pineapple lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pineapple have 1.3 times more Carbohydrate, 1.8 times more Sugars and 5.6 times more Fructose than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 3.5 times more Omega 3, 17 times more Omega 6, 3.2 times more Fiber and 1.5 times more Protein than Raw Pineapple.
• Both Pineapple and Cooked Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Pineapple provide inadequate amounts of Omega 6 and Protein