Comparing Nutrients in 500 calories Pineapple VS Baked Red Potatoes

Weight per 500 calories

• Pineapple: 1000g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.7 times more energy per unit of mass than Raw Pineapple, which is average in comparison to other foods. Pineapple having low energy density.

Which food has more nutrients per 500 calories - Pineapple or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Pineapple	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	86.6% 113g	130g per day for Men 19-50 years
Sugars	136% 99g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	% 60g	% 2.6g	g per day for Men 19-50 years
Fiber	37% 14g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.6% 2.13mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	13% 130mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	111% 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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pineapple vs Baked Red Potatoes:

• Raw Pineapple has 1.9 times more Vitamin B1 and 6.6 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3 and 2.3 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Baked Whole Red Potatoes have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Pineapple as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Pineapple vs Baked Red Potatoes:

• Raw Pineapple has 2.5 times more Calcium, 9.3 times more Manganese and 2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Iron, 1.3 times more Magnesium, 5.2 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Raw Pineapple.
• Both Raw Pineapple and Baked Whole Red Potatoes have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Pineapple has 2 times more Omega 3, 12 times more Sugars, 8.4 times more Fructose and 1.4 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Pineapple as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.