Comparing Nutrients in 5 ounces Pineapple VS Pineapple, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Pineapple, canned, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.44% 71kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.04% 0.013g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.15% 0.026g	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	9.05% 11.8g	130g per day for Men 19-50 years
Sugars	19.3% 14g	14.7% 10.6g	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	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	3% 1.13g	38g per day for Men 19-50 years
Protein	1.37% 0.77g	1.1% 0.61g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	2.83% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.64% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.07% 0.1mg	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	6.38% 25.5μg	1.77% 7.1μg	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	12% 11mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	16.5% 0.15mg	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	5.14% 0.41mg	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	69% 1.6mg	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	0.81% 5.67mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pineapple vs Pineapple, canned, water pack, solids and liquids:

• Raw Pineapple has 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 6.2 times more Vitamin C than Pineapple, canned, water pack, solids and liquids.
• Both Raw Pineapple and Pineapple, canned, water pack, solids and liquids have similar amounts of Vitamin B1 per 5 oz.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Pineapple vs Pineapple, canned, water pack, solids and liquids:

• Raw Pineapple has 2 times more Phosphorus than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 1.4 times more Iron and 1.5 times more Magnesium than Raw Pineapple.
• Both Raw Pineapple and Pineapple, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Manganese, Potassium, Zinc and Water per 5 oz.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Pineapple has 1.6 times more Energy, 1.3 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Fiber than Pineapple, canned, water pack, solids and liquids.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.