Comparing Nutrients in 500 calories Tomatoes VS Extra Sweet Pineapple

Weight per 500 calories

• Tomatoes: 2778g
• Extra Sweet Pineapple: 980g

Raw Extra Sweet Pineapple has 2.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Extra Sweet Pineapple	4%	2%	94%

Macro Nutrients

	Tomatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	NA	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	102% 132g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 63.4g	g per day for Men 19-50 years
Fiber	87.7% 33.3g	36% 13.7g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	9.28% 5.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	130% 1167μg	3.27% 29.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	65.4% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	46.6% 186μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	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	100% 15mg	1.3% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	5.7% 6.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	27.8% 278mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	34.3% 2.75mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	11.2% 78.4mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	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	9.26% 139mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	71% 2626g	22.7% 840g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 39.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9, 76.5 times more Vitamin E and 32 times more Vitamin K than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Extra Sweet Pineapple have similar amounts of Vitamin B5 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in 500 kcal.

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

• Raw Ripe Red Tomatoes have 2.2 times more Calcium, 1.5 times more Copper, 2.7 times more Iron, 2.6 times more Magnesium, 8.5 times more Phosphorus, 6.2 times more Potassium, 14.2 times more Sodium, 4 times more Zinc and 3.1 times more Water than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2.5 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 5.2 times more Fat, 1.8 times more Fructose, 2.4 times more Fiber and 4.7 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.4 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Extra Sweet Pineapple have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Raw Extra Sweet Pineapple have insufficient amounts of Glucose and Sucrose in 500 kcal.