Comparing Nutrients in 5 ounces Boiled Carrots VS Toppings, pineapple

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Toppings, pineapple	0%	0%	100%

Macro Nutrients

	Boiled Carrots	Toppings, pineapple	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	72.4% 94g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	41% 29.8g	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	0.7% 0.51g	NA	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Toppings, pineapple	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	0.34% 0.017mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	3.05% 0.04mg	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	4.96% 20μg	0.71% 2.83μg	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	5.67% 5.1mg	4.9% 4.4mg	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	9.73% 1.46mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Toppings, pineapple	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	4.3% 0.099mg	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	6.07% 42.5mg	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.45% 128g	1.26% 46.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Toppings, pineapple:

• Boiled and Drained Carrots have 852 times more Vitamin A, 1.7 times more Vitamin B1, 2.4 times more Vitamin B2, 6.4 times more Vitamin B3, 19.3 times more Vitamin B5, 5.5 times more Vitamin B6, 7 times more Vitamin B9, 103 times more Vitamin E and 68.5 times more Vitamin K than Toppings, pineapple.
• Both Boiled and Drained Carrots and Toppings, pineapple have similar amounts of Vitamin C per 5 oz.
• Both Boiled and Drained Carrots as well as Toppings, pineapple have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Toppings, pineapple:

• Boiled and Drained Carrots have 5 times more Calcium, 2.8 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 10 times more Phosphorus, 5.5 times more Potassium, 1.4 times more Sodium, 4 times more Zinc and 2.7 times more Water than Toppings, pineapple.
• While Toppings, pineapple contain 3.1 times more Copper than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Toppings, pineapple have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 7.5 times more Fiber and 7.6 times more Protein than Toppings, pineapple.
• While Toppings, pineapple contain 7.2 times more Energy, 8.1 times more Carbohydrate and 6.1 times more Sugars than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Toppings, pineapple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.