Comparing Nutrients in 7 ounces Pineapple VS Pineapple, canned, water pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Pineapple, canned, water pack, solids and liquids	5%	2%	93%

Macro Nutrients

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	27% 19.5g	20.5% 15g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11.3% 0.15mg	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	2.5% 9.92μg	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	17% 15.3mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Pineapple, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.98% 29.8mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	97% 2.22mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	7.4% 252mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pineapple vs Pineapple, canned, water pack, solids and liquids:

• Raw Pineapple has 1.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 6.2 times more Vitamin C than Pineapple, canned, water pack, solids and liquids.
• Both Raw Pineapple and Pineapple, canned, water pack, solids and liquids have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Pineapple vs Pineapple, canned, water pack, solids and liquids:

• Raw Pineapple has 2 times more Phosphorus than Pineapple, canned, water pack, solids and liquids.
• While Pineapple, canned, water pack, solids and liquids contain 1.4 times more Iron and 1.5 times more Magnesium than Raw Pineapple.
• Both Raw Pineapple and Pineapple, canned, water pack, solids and liquids have similar amounts of Calcium, Copper, Manganese, Potassium, Zinc and Water per 7 oz.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pineapple has 1.6 times more Energy, 1.3 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars and 1.8 times more Fiber than Pineapple, canned, water pack, solids and liquids.
• Both Raw Pineapple as well as Pineapple, canned, water pack, solids and liquids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 7 oz.