Comparing Nutrients in 7 ounces Boiled Carrots VS Pineapple, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Pineapple, canned, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Boiled Carrots	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	20.5% 15g	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	0.99% 0.71g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 5.36g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	11.3% 0.15mg	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	6.95% 27.8μg	2.5% 9.92μg	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	7.94% 7.14mg	17% 15.3mg	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	13.6% 2.04mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	97% 2.22mg	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	8.5% 59.5mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Pineapple, canned, water pack, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots versus 7 oz of Pineapple, canned, water pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Carrots vs Pineapple, canned, water pack, solids and liquids:

• 7 ounces of Boiled Carrots have 426 times more Vitamin A, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9, 103 times more Vitamin E and 45.7 times more Vitamin K than Pineapple, canned, water pack, solids and liquids.
• While 7 oz of Pineapple, canned, water pack, solids and liquids contain 1.4 times more Vitamin B1 and 2.1 times more Vitamin C than Boiled and Drained Carrots.
• 7 ounces of Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Boiled and Drained Carrots as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Pineapple, canned, water pack, solids and liquids:

• 7 ounces of Boiled Carrots have 2 times more Calcium, 7.5 times more Phosphorus, 1.9 times more Potassium and 58 times more Sodium than Pineapple, canned, water pack, solids and liquids.
• While 7 oz of Pineapple, canned, water pack, solids and liquids contain 6.2 times more Copper, 1.8 times more Magnesium and 7.2 times more Manganese than Boiled and Drained Carrots.
• Both Boiled Carrots and Pineapple, canned, water pack, solids and liquids contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper
• 7 ounces of Pineapple, canned, water pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus
• Both Boiled and Drained Carrots as well as Pineapple, canned, water pack, solids and liquids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Carrots have 3.8 times more Fiber than Pineapple, canned, water pack, solids and liquids.
• While 7 oz of Pineapple, canned, water pack, solids and liquids contain 2.2 times more Sugars than Boiled and Drained Carrots.
• Both Boiled Carrots and Pineapple, canned, water pack, solids and liquids offer comparable quantities of Carbohydrate per seven ounces.
• Both Boiled and Drained Carrots as well as Pineapple, canned, water pack, solids and liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.