Comparing Nutrients in 5 ounces Traditional Pineapple VS Carrots

Macros Ratio

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

Macro Nutrients

	Traditional Pineapple	Carrots	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	NA	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	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	3.8% 2.75g	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	% 2.5g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 6.5g	% 5.1g	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Traditional 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	9.2% 0.11mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	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	3.9% 15.6μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.6% 24mg	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	NA	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

	Traditional Pineapple	Carrots	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	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	4.43% 0.35mg	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	98% 2.26mg	8.8% 0.2mg	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	1.82% 12.8mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.03% 0.11mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.4% 125g	3700g per day for Men 19-50 years

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

• Traditional Raw Pineapple has 2.9 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 2 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 18.9 times more Vitamin K than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Carrots have similar amounts of Vitamin B1 per 5 oz.
• Both Traditional Raw Pineapple as well as Raw Carrots have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Traditional Pineapple vs Carrots:

• Traditional Raw Pineapple has 1.8 times more Copper and 11.1 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium, 3.9 times more Phosphorus, 2.6 times more Potassium, 69 times more Sodium and 3 times more Zinc than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Carrots have similar amounts of Iron, Magnesium and Water per 5 oz.
• Both Traditional Raw Pineapple as well as Raw Carrots have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Traditional Raw Pineapple has 1.2 times more Carbohydrate, 1.7 times more Sugars and 3.5 times more Fructose than Raw Carrots.
• While Raw Carrots contain 1.7 times more Protein than Traditional Raw Pineapple.
• Both Traditional Raw Pineapple and Raw Carrots have similar amounts of Energy per 5 oz.
• Both Traditional Raw Pineapple as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.