Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Pineapple

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Pineapple	4%	2%	94%

Macro Nutrients

	Canned Carrots with Salt	Pineapple	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	19.3% 14g	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	NA	4.14% 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	NA	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	1.37% 0.77g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Pineapple	Recommended Dietary Allowance
Vitamin A	88% 791μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	12.2% 0.16mg	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	3.2% 12.8μg	6.38% 25.5μg	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	4.25% 3.83mg	75.3% 67.8mg	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	7% 1.05mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Pineapple	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	17.3% 0.16mg	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	11.3% 0.91mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	57% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.86% 34mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Pineapple per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Pineapple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Pineapple:

• 5 ounces of Canned Carrots with Salt have 186 times more Vitamin A, 37 times more Vitamin E and 14 times more Vitamin K than Pineapple.
• While 5 oz of Raw Pineapple contain 4.4 times more Vitamin B1, 1.6 times more Vitamin B5, 2 times more Vitamin B9 and 17.7 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pineapple provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Drained Canned Carrots with Salt as well as Raw Pineapple have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Pineapple:

• 5 ounces of Canned Carrots with Salt have 1.9 times more Calcium, 2.2 times more Iron, 3 times more Phosphorus, 1.6 times more Potassium, 242 times more Sodium and 2.2 times more Zinc than Pineapple.
• While 5 oz of Raw Pineapple contain 1.5 times more Magnesium and 2.1 times more Manganese than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pineapple contain similar levels of Copper and Water per five ounces.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 5 ounces of Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• Both Drained Canned Carrots with Salt as well as Raw Pineapple lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pineapple contain 2.4 times more Carbohydrate and 4 times more Sugars than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Pineapple offer comparable quantities of Fiber per five ounces.
• Both Drained Canned Carrots with Salt as well as Raw Pineapple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.