Comparing Nutrients in 500 calories Extra Sweet Pineapple VS Canned Guanabana Nectar

Weight per 500 calories

• Extra Sweet Pineapple: 980g
• Canned Guanabana Nectar: 848g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Extra Sweet Pineapple or Canned Guanabana Nectar?

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Canned Guanabana Nectar	1%	2%	97%

Macro Nutrients

	Extra Sweet Pineapple	Canned Guanabana Nectar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	1.5% 1.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	97% 127g	130g per day for Men 19-50 years
Sugars	140% 101g	153% 111g	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	69.4% 50.3g	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	% 54g	g per day for Men 19-50 years
Sucrose	% 63.4g	% 0g	g per day for Men 19-50 years
Fiber	36% 13.7g	2.23% 0.85g	38g per day for Men 19-50 years
Protein	9.28% 5.2g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Canned Guanabana Nectar	Recommended Dietary Allowance
Vitamin A	3.27% 29.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.4% 0.78mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	4.56% 0.059mg	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	46.6% 186μg	12.7% 51μg	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	105% 94mg	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	0.56% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.86μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Canned Guanabana Nectar	Recommended Dietary Allowance
Calcium	12.7% 127mg	5.93% 59.3mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	9.4% 0.085mg	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	34.3% 2.75mg	38% 3.05mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	6.05% 25.4mg	420mg per day for Men 19-50 years
Manganese	349% 8mg	3.7% 0.085mg	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	2.42% 17mg	700mg per day for Men 19-50 years
Potassium	31% 1059mg	6.23% 212mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	6.16% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	4.5% 67.8mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	1.54% 0.17mg	11mg per day for Men 19-50 years
Water	22.7% 840g	19.4% 718g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Extra Sweet Pineapple vs Canned Guanabana Nectar:

• Raw Extra Sweet Pineapple has 30.8 times more Vitamin B1, 3.5 times more Vitamin B2, 4.9 times more Vitamin B3, 3.6 times more Vitamin B5, 18.8 times more Vitamin B6, 3.7 times more Vitamin B9, 5.9 times more Vitamin C and more Vitamin K than Canned Guanabana Nectar.
• Both Raw Extra Sweet Pineapple as well as Canned Guanabana Nectar have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Extra Sweet Pineapple vs Canned Guanabana Nectar:

• Raw Extra Sweet Pineapple has 2.1 times more Calcium, 13.1 times more Copper, 4.6 times more Magnesium, 94.6 times more Manganese, 4.6 times more Phosphorus, 5 times more Potassium and 6.9 times more Zinc than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 3.5 times more Selenium than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Canned Guanabana Nectar have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Extra Sweet Pineapple has 16.2 times more Fiber and 5.6 times more Protein than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 2.4 times more Fructose than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Canned Guanabana Nectar have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Extra Sweet Pineapple as well as Canned Guanabana Nectar have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.