Comparing Nutrients in 7 ounces Pineapple VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pineapple	4%	2%	94%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pineapple	Tomatoes	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.93% 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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	27% 19.5g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	1.9% 1.07g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Pineapple	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.45% 0.42mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	7.44% 29.8μg	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	105% 95mg	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pineapple	Tomatoes	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	9.84% 0.23mg	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	14% 470mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.07% 188g	3700g per day for Men 19-50 years

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

• Raw Pineapple has 2.1 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 14 times more Vitamin A, 27 times more Vitamin E and 11.3 times more Vitamin K than Raw Pineapple.
• Both Raw Pineapple and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Raw Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pineapple vs Tomatoes:

• Raw Pineapple has 1.3 times more Calcium, 1.9 times more Copper and 8.1 times more Manganese than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Phosphorus, 2.2 times more Potassium and 1.4 times more Zinc than Raw Pineapple.
• Both Raw Pineapple and Raw Ripe Red Tomatoes have similar amounts of Iron, Magnesium and Water per 7 oz.
• Both Raw Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pineapple has 2.8 times more Energy, 5.7 times more Omega 3, 3.4 times more Carbohydrate, 3.7 times more Sugars and 1.5 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Protein than Raw Pineapple.
• Both Raw Pineapple and Raw Ripe Red Tomatoes have similar amounts of Fiber per 7 oz.
• Both Raw Pineapple as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.