Comparing Nutrients in 500 calories Traditional Pineapple VS Extra Sweet Pineapple

Weight per 500 calories

• Traditional Pineapple: 1111g
• Extra Sweet Pineapple: 980g

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

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

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	102% 132g	130g per day for Men 19-50 years
Sugars	127% 92g	140% 101g	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	29.7% 21.6g	29% 21g	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	% 19.6g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 51g	% 63.4g	g per day for Men 19-50 years
Fiber	NA	36% 13.7g	38g per day for Men 19-50 years
Protein	11% 6.1g	9.28% 5.2g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	3.7% 33.3μg	3.27% 29.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.2% 0.87mg	65.4% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.6% 5.22mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	86% 1.1mg	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	30.6% 122μg	46.6% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	209% 188mg	614% 553mg	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	NA	1.3% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.78μg	5.7% 6.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	14.4% 144mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	34.7% 2.78mg	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	770% 17.7mg	349% 8mg	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	14.3% 100mg	11.2% 78.4mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	31% 1059mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.98μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	26% 969g	22.7% 840g	3700g per day for Men 19-50 years

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

• Raw Extra Sweet Pineapple contains 1.5 times more Vitamin B9 and 2.9 times more Vitamin C than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin K per 500 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

• Traditional Raw Pineapple has 2.2 times more Manganese, 1.3 times more Phosphorus and 1.3 times more Potassium than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.3 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Calcium, Copper, Iron, Magnesium and Water per 500 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of macro-nutrients per 500 kcal
• Both Traditional Raw Pineapple and Raw Extra Sweet Pineapple have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 500 kcal.
• Both Traditional Raw Pineapple as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.