Comparing Nutrients in 5 ounces Tomatoes VS Toppings, pineapple

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toppings, pineapple	0%	0%	100%

Macro Nutrients

	Tomatoes	Toppings, pineapple	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.42% 0.071g	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	72.4% 94g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	41% 29.8g	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	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toppings, pineapple	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	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	0.34% 0.017mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	3.05% 0.04mg	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	0.71% 2.83μg	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	4.9% 4.4mg	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	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toppings, pineapple	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	8.2% 0.074mg	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	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	2.02% 8.5mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	4.3% 0.099mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	3.62% 134g	1.26% 46.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Toppings, pineapple:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 5.9 times more Vitamin B3, 7.4 times more Vitamin B5, 2.9 times more Vitamin B6, 7.5 times more Vitamin B9, 4.4 times more Vitamin C, 54 times more Vitamin E and 39.5 times more Vitamin K than Toppings, pineapple.
• Both Raw Ripe Red Tomatoes and Toppings, pineapple have similar amounts of Vitamin B1 and Vitamin B2 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Toppings, pineapple have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Toppings, pineapple:

• Raw Ripe Red Tomatoes have 1.7 times more Calcium, 2.3 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 8 times more Phosphorus, 5.5 times more Potassium, 3.4 times more Zinc and 2.9 times more Water than Toppings, pineapple.
• While Toppings, pineapple contain more Selenium and 8.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toppings, pineapple have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 3 times more Fiber and 8.8 times more Protein than Toppings, pineapple.
• While Toppings, pineapple contain 14.1 times more Energy, 17.1 times more Carbohydrate and 8 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toppings, pineapple have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.