Comparing Nutrients in 100 grams Extra Sweet Pineapple VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Extra Sweet Pineapple	4%	2%	94%
Carrots	8%	5%	87%

Macro Nutrients

	Extra Sweet Pineapple	Carrots	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.5g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	6.54% 4.74g	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	2.97% 2.15g	0.76% 0.55g	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	% 1.7g	% 0.59g	g per day for Men 19-50 years
Sucrose	% 6.47g	% 3.6g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	0.95% 0.53g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Extra Sweet Pineapple	Carrots	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.34% 0.22mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.77% 0.11mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	4.75% 19μg	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	62.7% 56.4mg	6.56% 5.9mg	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	0.13% 0.02mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Extra Sweet Pineapple	Carrots	Recommended Dietary Allowance
Calcium	1.3% 13mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	3.5% 0.28mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	6.2% 0.14mg	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	1.14% 8mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Extra Sweet Pineapple vs Carrots:

• Raw Extra Sweet Pineapple has 1.2 times more Vitamin B1 and 9.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 278.3 times more Vitamin A, 1.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5, 33 times more Vitamin E and 18.9 times more Vitamin K than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Carrots have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Extra Sweet Pineapple as well as Raw Carrots have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Extra Sweet Pineapple vs Carrots:

• Raw Extra Sweet Pineapple has 2.5 times more Copper and 5.7 times more Manganese than Raw Carrots.
• While Raw Carrots contain 2.5 times more Calcium, 4.4 times more Phosphorus, 3 times more Potassium, 69 times more Sodium and 2 times more Zinc than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple and Raw Carrots have similar amounts of Iron, Magnesium and Water per 100 g.
• Both Raw Extra Sweet Pineapple as well as Raw Carrots have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Extra Sweet Pineapple has 1.2 times more Energy, 1.4 times more Carbohydrate, 2.2 times more Sugars and 3.9 times more Fructose than Raw Carrots.
• While Raw Carrots contain 2 times more Fiber and 1.8 times more Protein than Raw Extra Sweet Pineapple.
• Both Raw Extra Sweet Pineapple as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 100 g.