Comparing Nutrients in 7 ounces Extra Sweet Pineapple VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Extra Sweet Pineapple	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.5% 101kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	28.2% 20.5g	9.63% 7g	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	5.9% 4.27g	5.15% 3.73g	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	% 3.37g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 13g	% 0.04g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	5.22% 2g	38g per day for Men 19-50 years
Protein	1.88% 1.05g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	2.6% 0.034mg	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	9.43% 37.7μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	24.7% 0.22mg	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	6.95% 0.56mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	70.6% 1.62mg	5.1% 0.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	29.2% 439mg	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% 170g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Extra Sweet Pineapple vs Stewed Canned Tomatoes:

• Raw Extra Sweet Pineapple has 1.7 times more Vitamin B1, 1.9 times more Vitamin B5, 6.7 times more Vitamin B6, 3.8 times more Vitamin B9 and 7.1 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A, 1.4 times more Vitamin B3, 41.5 times more Vitamin E and 3.4 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Extra Sweet Pineapple as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Extra Sweet Pineapple vs Stewed Canned Tomatoes:

• Raw Extra Sweet Pineapple has 13.9 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.6 times more Calcium, 4.8 times more Iron, 2.5 times more Phosphorus, 1.9 times more Potassium, 6 times more Selenium, 221 times more Sodium and 1.4 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper, Magnesium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Extra Sweet Pineapple has 2 times more Energy, 2.2 times more Carbohydrate, 2.9 times more Sugars and 1.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Stewed Canned Ripe Red Tomatoes have similar amounts of Fructose per 7 oz.
• Both Raw Extra Sweet Pineapple as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.