Comparing Nutrients in 7 ounces Pineapple VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Pineapple	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.46% 11g	130g per day for Men 19-50 years
Sugars	27% 19.5g	6.8% 4.92g	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	5.8% 4.2g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17% 0.22mg	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	8.93% 35.7μg	4.47% 18μg	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	105% 95mg	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	23% 0.21mg	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	7.2% 0.58mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	2.27% 16mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Canned Carrots with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pineapple versus 7 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pineapple vs Canned Carrots with Salt:

• 7 ounces of Pineapple have 4.4 times more Vitamin B1, 1.6 times more Vitamin B5, 2 times more Vitamin B9 and 17.7 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 186 times more Vitamin A, 37 times more Vitamin E and 14 times more Vitamin K than Raw Pineapple.
• Both Pineapple and Canned Carrots with Salt provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Pineapple have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Pineapple as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pineapple vs Canned Carrots with Salt:

• 7 ounces of Pineapple have 1.5 times more Magnesium and 2.1 times more Manganese than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.9 times more Calcium, 2.2 times more Iron, 3 times more Phosphorus, 1.6 times more Potassium, 242 times more Sodium and 2.2 times more Zinc than Raw Pineapple.
• Both Pineapple and Canned Carrots with Salt contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Pineapple lack sufficient amounts of Calcium, Phosphorus and Zinc
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Pineapple as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pineapple have 2.4 times more Carbohydrate and 4 times more Sugars than Canned Carrots with Salt.
• Both Pineapple and Canned Carrots with Salt offer comparable quantities of Fiber per seven ounces.
• Both Raw Pineapple as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.