Comparing Nutrients in 7 ounces Carrots VS Extra Sweet Pineapple

Macros Ratio

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

Macro Nutrients

	Carrots	Extra Sweet Pineapple	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	28.2% 20.5g	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	1.5% 1.1g	5.9% 4.27g	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	% 1.17g	% 3.37g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 13g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	1.88% 1.05g	56g per day for Men 19-50 years

Vitamins

	Carrots	Extra Sweet Pineapple	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 11.7mg	124% 112mg	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	8.73% 1.3mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Extra Sweet Pineapple	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	25% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	70.6% 1.62mg	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	9.92% 69.5mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Extra Sweet Pineapple:

• Raw Carrots have 278.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6, 33 times more Vitamin E and 18.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 9.6 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Raw Extra Sweet Pineapple have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Raw Carrots as well as Raw Extra Sweet Pineapple have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Extra Sweet Pineapple:

• Raw Carrots have 2.5 times more Calcium, 4.4 times more Phosphorus, 3 times more Potassium, 69 times more Sodium and 2 times more Zinc than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 2.5 times more Copper and 5.7 times more Manganese than Raw Carrots.
• Both Raw Carrots and Raw Extra Sweet Pineapple have similar amounts of Iron, Magnesium and Water per 7 oz.
• Both Raw Carrots as well as Raw Extra Sweet Pineapple have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2 times more Fiber and 1.8 times more Protein than Raw Extra Sweet Pineapple.
• While Raw Extra Sweet Pineapple contains 1.4 times more Carbohydrate, 2.2 times more Sugars and 3.9 times more Fructose than Raw Carrots.
• Both Raw Carrots and Raw Extra Sweet Pineapple have similar amounts of Energy per 7 oz.
• Both Raw Carrots as well as Raw Extra Sweet Pineapple have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.