Comparing Nutrients in 5 ounces Tomatoes VS Pineapple, canned, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Pineapple, canned, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Tomatoes	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	22% 28.6g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	33% 24g	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	2.68% 1.94g	14% 10.2g	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	% 1.77g	% 10.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.1g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	3% 1.13g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	0.89% 0.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	2.83% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	11.7% 10.5mg	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	5.1% 0.77mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pineapple, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1.4% 14mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	66.6% 1.53mg	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	4.86% 34mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.34% 147mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.03% 112g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 2.1 times more Vitamin B3, 3 times more Vitamin B9, 1.9 times more Vitamin C, 54 times more Vitamin E and 26.3 times more Vitamin K than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 2.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pineapple, canned, heavy syrup pack, solids and liquids have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Pineapple, canned, heavy syrup pack, solids and liquids:

• Raw Ripe Red Tomatoes have 3.4 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 1.4 times more Calcium, 1.7 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium and 9.5 times more Manganese than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Pineapple, canned, heavy syrup pack, solids and liquids have similar amounts of Water per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.5 times more Fiber and 2.5 times more Protein than Pineapple, canned, heavy syrup pack, solids and liquids.
• While Pineapple, canned, heavy syrup pack, solids and liquids contain 4.3 times more Energy, 5.7 times more Omega 3, 5.2 times more Carbohydrate, 6.4 times more Sugars and 5.3 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Pineapple, canned, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.