Comparing Nutrients in 5 ounces Traditional Pineapple VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Traditional Pineapple	4%	2%	94%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Traditional Pineapple	Brazilnuts	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	NA	71.5% 23g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.8g	13% 16.6g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	4.56% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 6.5g	% 3.3g	g per day for Men 19-50 years
Fiber	NA	28% 10.6g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Traditional Pineapple	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.2% 0.11mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.16% 0.041mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	11% 0.14mg	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	3.9% 15.6μg	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Traditional Pineapple	Brazilnuts	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	275% 2.47mg	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	4.43% 0.35mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Traditional Pineapple VS Brazilnuts per 5 oz

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

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

• 5 ounces of Traditional Pineapple have 1.6 times more Vitamin B3 and 24.1 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 7.9 times more Vitamin B1 and 2 times more Vitamin B9 than Traditional Raw Pineapple.
• Both Traditional Pineapple and Brazilnuts provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Traditional Raw Pineapple as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Traditional Pineapple vs Brazilnuts:

• 5 ounces of Traditional Pineapple have 1.3 times more Manganese and 25.5 times more Water than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 12.3 times more Calcium, 21.5 times more Copper, 9.7 times more Iron, 31.3 times more Magnesium, 80.6 times more Phosphorus, 5.3 times more Potassium, more Selenium and 50.8 times more Zinc than Traditional Raw Pineapple.
• 5 ounces of Traditional Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Traditional Pineapple have 3.6 times more Sugars and more Fructose than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 14.6 times more Energy, 516.2 times more Fat and 26 times more Protein than Traditional Raw Pineapple.
• Both Traditional Pineapple and Brazilnuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Traditional Pineapple provide inadequate amounts of Energy and Protein