Comparing Nutrients in 5 ounces Extra Sweet Pineapple VS Rowal

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Rowal	7%	15%	78%

Macro Nutrients

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Energy	2.5% 72.3kcal	5.43% 157kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.92% 2.83g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	26% 34g	130g per day for Men 19-50 years
Sugars	20% 14.6g	27.6% 20g	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	4.2% 3.05g	0.98% 0.71g	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	% 2.4g	% 1.56g	g per day for Men 19-50 years
Sucrose	% 9.17g	% 17.7g	g per day for Men 19-50 years
Fiber	5.22% 2g	23% 8.8g	38g per day for Men 19-50 years
Protein	1.34% 0.75g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.15% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	NA	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	6.73% 27μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	40.6% 36.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Rowal	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	167% 1.5mg	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	4.96% 0.4mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	9.55% 0.22mg	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	1.6% 11.3mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	5.46% 186mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	3.3% 121g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Extra Sweet Pineapple VS Rowal per 5 oz

Compare the macro and micronutrient content in 5 oz of Extra Sweet Pineapple versus 5 oz of Rowal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Extra Sweet Pineapple vs Rowal:

• 5 ounces of Extra Sweet Pineapple have 2.2 times more Vitamin C than Rowal.
• While 5 oz of Raw Rowal contain 6.3 times more Vitamin A than Raw Extra Sweet Pineapple.
• 5 ounces of Extra Sweet Pineapple have insufficient amounts of Vitamin A

Comparing minerals per 5 ounces for Extra Sweet Pineapple vs Rowal:

• 5 ounces of Extra Sweet Pineapple have 5.3 times more Manganese than Rowal.
• While 5 oz of Raw Rowal contain 9.4 times more Copper, 7.9 times more Iron, 2.7 times more Magnesium, 6.5 times more Phosphorus and 3.6 times more Zinc than Raw Extra Sweet Pineapple.
• Both Extra Sweet Pineapple and Rowal contain similar levels of Potassium per five ounces.
• 5 ounces of Extra Sweet Pineapple lack sufficient amounts of Phosphorus and Zinc
• Both Raw Extra Sweet Pineapple as well as Raw Rowal lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Extra Sweet Pineapple have 4.3 times more Fructose than Rowal.
• While 5 oz of Raw Rowal contain 2.2 times more Energy, 18.2 times more Fat, 1.8 times more Carbohydrate, 1.4 times more Sugars, 4.4 times more Fiber and 4.3 times more Protein than Raw Extra Sweet Pineapple.
• 5 ounces of Extra Sweet Pineapple provide inadequate amounts of Energy and Protein