Comparing Nutrients in 7 ounces Pineapple VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Almond paste	8%	52%	40%

Macro Nutrients

	Pineapple	Almond paste	Recommended Dietary Allowance
Energy	3.42% 99kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	73% 95g	130g per day for Men 19-50 years
Sugars	27% 19.5g	99% 72g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Almond paste	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.5% 0.071mg	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	36.2% 145μg	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	0.22% 0.2mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Almond paste	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	100% 0.9mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	74% 1.7mg	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	73% 512mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pineapple VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Pineapple versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pineapple vs Almond paste:

• 7 ounces of Pineapple have 1.9 times more Vitamin B5, 3.1 times more Vitamin B6 and 478 times more Vitamin C than Almond paste.
• While 7 oz of Almond paste contain 12.9 times more Vitamin B2, 2.8 times more Vitamin B3, 4.1 times more Vitamin B9 and 677 times more Vitamin E than Raw Pineapple.
• Both Pineapple and Almond paste provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Pineapple have insufficient amounts of Vitamin E
• 7 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Pineapple as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Pineapple vs Almond paste:

• 7 ounces of Pineapple have 6.1 times more Water than Almond paste.
• While 7 oz of Almond paste contain 13.2 times more Calcium, 4.1 times more Copper, 5.5 times more Iron, 10.8 times more Magnesium, 32.3 times more Phosphorus, 2.9 times more Potassium, 42 times more Selenium and 12.3 times more Zinc than Raw Pineapple.
• Both Pineapple and Almond paste contain similar levels of Manganese per seven ounces.
• 7 ounces of Pineapple lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Almond paste contain 9.2 times more Energy, 231.2 times more Fat, 292.1 times more Saturated Fat, 11.7 times more Omega 3, 242.4 times more Omega 6, 3.6 times more Carbohydrate, 3.7 times more Sugars, 3.4 times more Fiber and 16.7 times more Protein than Raw Pineapple.
• 7 ounces of Pineapple provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein