Comparing Nutrients in 5 ounces Pineapple VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Pineapple	Carrots	Recommended Dietary Allowance
Energy	2.44% 71kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	19.3% 14g	9.27% 6.7g	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	4.14% 3g	1.08% 0.78g	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	% 2.45g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 5.1g	g per day for Men 19-50 years
Fiber	5.22% 2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Carrots	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.38% 25.5μg	6.73% 27μg	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	75.3% 67.8mg	9.3% 8.36mg	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	0.19% 0.028mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Carrots	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.14% 0.41mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	8.8% 0.2mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	1.6% 11.3mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 8.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 33 times more Vitamin E and 18.9 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Raw Carrots have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pineapple vs Carrots:

• Raw Pineapple has 2.4 times more Copper and 6.5 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium, 4.4 times more Phosphorus, 2.9 times more Potassium, 69 times more Sodium and 2 times more Zinc than Raw Pineapple.
• Both Raw Pineapple and Raw Carrots have similar amounts of Iron, Magnesium and Water per 5 oz.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pineapple has 1.2 times more Energy, 8.5 times more Omega 3, 1.4 times more Carbohydrate, 2.1 times more Sugars and 3.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber and 1.7 times more Protein than Raw Pineapple.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.