Comparing Nutrients in 7 ounces Pineapple, canned, juice pack, drained VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pineapple, canned, juice pack, drained	3%	2%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Pineapple, canned, juice pack, drained	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.1% 119kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.8% 31g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	39% 28.3g	6.8% 4.94g	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	NA	3.6% 2.6g	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	NA	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	1.8% 1g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Pineapple, canned, juice pack, drained	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.52% 0.56mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	12% 0.16mg	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	2.5% 9.92μg	6.45% 25.8μg	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	20.7% 18.7mg	50.3% 45.2mg	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	0.26% 0.04mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple, canned, juice pack, drained	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	16.5% 0.15mg	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	6.95% 0.56mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	9.06% 0.21mg	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	2% 14mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.48% 166g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple, canned, juice pack, drained VS Cooked Ripe Red Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Pineapple, canned, juice pack, drained versus 7 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pineapple, canned, juice pack, drained vs Cooked Ripe Red Tomatoes:

• 7 ounces of Pineapple, canned, juice pack, drained have 2.8 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 8 times more Vitamin A, 1.9 times more Vitamin B3, 2.6 times more Vitamin B9, 2.4 times more Vitamin C, 28 times more Vitamin E and 4 times more Vitamin K than Pineapple, canned, juice pack, drained.
• Both Pineapple, canned, juice pack, drained and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Pineapple, canned, juice pack, drained have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Pineapple, canned, juice pack, drained as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pineapple, canned, juice pack, drained vs Cooked Ripe Red Tomatoes:

• 7 ounces of Pineapple, canned, juice pack, drained have 1.4 times more Copper and 1.7 times more Magnesium than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 2.4 times more Iron, 4 times more Phosphorus and 1.8 times more Potassium than Pineapple, canned, juice pack, drained.
• Both Pineapple, canned, juice pack, drained and Cooked Ripe Red Tomatoes contain similar levels of Water per seven ounces.
• 7 ounces of Pineapple, canned, juice pack, drained lack sufficient amounts of Phosphorus
• Both Pineapple, canned, juice pack, drained as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pineapple, canned, juice pack, drained have 3.3 times more Energy, 3.9 times more Carbohydrate, 5.7 times more Sugars and 1.9 times more Fiber than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Fiber
• Both Pineapple, canned, juice pack, drained as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.