Comparing Nutrients in 500 calories Extra Sweet Pineapple VS Carrots

Weight per 500 calories

• Extra Sweet Pineapple: 980g
• Carrots: 1220g

Extra Sweet Pineapple has 1.2 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Extra Sweet Pineapple or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Extra Sweet Pineapple	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	90% 117g	130g per day for Men 19-50 years
Sugars	140% 101g	79.7% 58g	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% 21g	9.25% 6.7g	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	% 16.7g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 63.4g	% 43.8g	g per day for Men 19-50 years
Fiber	36% 13.7g	90% 34g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Carrots	Recommended Dietary Allowance
Vitamin A	3.27% 29.4μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.4% 0.78mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46.6% 186μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	614% 553mg	80% 72mg	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	1.3% 0.2mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.86μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Carrots	Recommended Dietary Allowance
Calcium	12.7% 127mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	34.3% 2.75mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	76% 1.74mg	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	11.2% 78.4mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	31% 1059mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	22.7% 840g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Extra Sweet Pineapple vs Carrots:

• Raw Extra Sweet Pineapple has 7.7 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 346.2 times more Vitamin A, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 41 times more Vitamin E and 23.5 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
• Both Raw Extra Sweet Pineapple as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Extra Sweet Pineapple vs Carrots:

• Raw Extra Sweet Pineapple has 2 times more Copper and 4.6 times more Manganese than Raw Carrots.
• While Raw Carrots contain 3.2 times more Calcium, 1.3 times more Iron, 5.4 times more Phosphorus, 3.7 times more Potassium, 85.8 times more Sodium, 2.5 times more Zinc and 1.3 times more Water than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Carrots have similar amounts of Magnesium per 500 kcal.
• Both Raw Extra Sweet Pineapple as well as Raw Carrots have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Extra Sweet Pineapple has 1.8 times more Sugars and 3.1 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2.5 times more Fiber and 2.2 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Extra Sweet Pineapple as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.