Comparing Nutrients in 7 ounces Tomatoes VS Pineapple

Macros Ratio

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

Macro Nutrients

	Tomatoes	Pineapple	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	20% 26g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	27% 19.5g	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	3.75% 2.7g	5.8% 4.2g	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	% 2.5g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 12g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	1.9% 1.07g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Pineapple	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	8.45% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	8.93% 35.7μg	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	30.2% 27mg	105% 95mg	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	7.14% 1.07mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Pineapple	Recommended Dietary Allowance
Calcium	2% 20mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	7.2% 0.58mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	80% 1.84mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 27 times more Vitamin E and 11.3 times more Vitamin K than Raw Pineapple.
• While Raw Pineapple contains 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.
• Both Raw Ripe Red Tomatoes and Raw Pineapple have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Pineapple have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Pineapple:

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

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.6 times more Protein than Raw Pineapple.
• While Raw Pineapple contains 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.
• Both Raw Ripe Red Tomatoes and Raw Pineapple have similar amounts of Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Pineapple have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.