Comparing Nutrients in 7 ounces Pineapple VS Carrots

Macros Ratio

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

Macro Nutrients

	Pineapple	Carrots	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.2% 0.064g	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	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	14.6% 19g	130g per day for Men 19-50 years
Sugars	27% 19.5g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	% 12g	% 7.12g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Carrots	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Carrots	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	12.3% 0.28mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	18.7% 635mg	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	0.13% 2mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.74% 175g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 8.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 1.8 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 33 times more Vitamin E and 18.9 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Raw Carrots have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pineapple vs Carrots:

• Raw Pineapple has 2.4 times more Copper and 6.5 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium, 4.4 times more Phosphorus, 2.9 times more Potassium, 69 times more Sodium and 2 times more Zinc than Raw Pineapple.
• Both Raw Pineapple and Raw Carrots have similar amounts of Iron, Magnesium and Water per 7 oz.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pineapple has 1.2 times more Energy, 8.5 times more Omega 3, 1.4 times more Carbohydrate, 2.1 times more Sugars and 3.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber and 1.7 times more Protein than Raw Pineapple.
• Both Raw Pineapple as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.