Nutrients in 14 ounces of Pineapple

Raw Pineapple (Ananas comosus).

Macros Ratio

Protein Fat Carbs

94%

14 oz ▼

Macro Nutrients

Pineapple

Energy198 kcal

6.84%

Raw Pineapple has 198.4465 kcal of Energy per 14 ounces, which is 6.84% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.48 g

0.49%

Raw Pineapple has 0.4762716 g of Fat per 14 ounces, which is 0.49% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.036 g

0.11%

Raw Pineapple has 0.03572037 g of Saturated Fat per 14 ounces, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.067 g

4.2%

Raw Pineapple has 0.06747181 g of Omega 3 per 14 ounces, which is 4.2% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.091 g

0.54%

Raw Pineapple has 0.09128539 g of Omega 6 per 14 ounces, which is 0.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pineapple has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate52 g

40%

Raw Pineapple has 52.0723616 g of Carbohydrate per 14 ounces, which is 40% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars39 g

54%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Pineapple has 39.0939605 g of Sugars per 14 ounces, which is 54% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose8.4 g

11.6%

≤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]

Raw Pineapple has 8.4141316 g of Fructose per 14 ounces, which is 11.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose6.87 g

Raw Pineapple has 6.8662489 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose23.8 g

Raw Pineapple has 23.7738907 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.56 g

14.6%

Raw Pineapple has 5.556502 g of Fiber per 14 ounces, which is 14.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.14 g

3.83%

Raw Pineapple has 2.1432222 g of Protein per 14 ounces, which is 3.83% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pineapple

Vitamin A12 μg

1.32%

RAE, retinol activity equivalents

Raw Pineapple has 11.90679 μg of Vitamin A per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

26%

Thiamine

Raw Pineapple has 0.31354547 mg of Vitamin B1 per 14 ounces, which is 26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.77%

Riboflavin

Raw Pineapple has 0.12700576 mg of Vitamin B2 per 14 ounces, which is 9.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32 mg

12.4%

Niacin, nicotinic acid, niacinamide

Raw Pineapple has 1.984465 mg of Vitamin B3 per 14 ounces, which is 12.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.85 mg

17%

Pantothenic acid

Raw Pineapple has 0.84538209 mg of Vitamin B5 per 14 ounces, which is 17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg

34%

Pyridoxine

Raw Pineapple has 0.44452016 mg of Vitamin B6 per 14 ounces, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B971.4 μg

18%

Folates and Folic Acid

Raw Pineapple has 71.44074 μg of Vitamin B9 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Pineapple has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C190 mg

211%

Ascorbic acid

Raw Pineapple has 189.714854 mg of Vitamin C per 14 ounces, which is 211% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Pineapple has 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.079 mg

0.53%

Tocopherols and Tocotrienols

Raw Pineapple has 0.0793786 mg of Vitamin E per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.78 μg

2.3%

Phytomenadione or phylloquinone

Raw Pineapple has 2.778251 μg of Vitamin K per 14 ounces, which is 2.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pineapple

Calcium51.6 mg

5.16%

Raw Pineapple has 51.59609 mg of Calcium per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.44 mg

48.5%

Raw Pineapple has 0.4365823 mg of Copper per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.15 mg

14.4%

Raw Pineapple has 1.1509897 mg of Iron per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium47.6 mg

11.3%

Raw Pineapple has 47.62716 mg of Magnesium per 14 ounces, which is 11.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.68 mg

160%

Raw Pineapple has 3.67919811 mg of Manganese per 14 ounces, which is 160% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum0 μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Raw Pineapple has 0 μg of Molybdenum per 14 ounces, which is 0% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus31.8 mg

4.54%

Raw Pineapple has 31.75144 mg of Phosphorus per 14 ounces, which is 4.54% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium433 mg

12.7%

Raw Pineapple has 432.61337 mg of Potassium per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.72%

Raw Pineapple has 0.396893 μg of Selenium per 14 ounces, which is 0.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.97 mg

0.26%

Raw Pineapple has 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Raw Pineapple has 0.4762716 mg of Zinc per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water341 g

9.23%

Raw Pineapple has 341.32798 g of Water per 14 ounces, which is 9.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Pineapple:

14 ounces of Pineapple has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1 and Vitamin B6.
It also has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin A and Vitamin K, it has no Vitamin B12, Vitamin D and Vitamin E.

Minerals in 14 ounces of Raw Pineapple:

14 ounces of Pineapple has outstanding amounts of Manganese.
It is an excellent source of Copper.
It also has a good amount of Iron, Magnesium and Potassium.
This fruit has some Calcium, Phosphorus and Zinc.
While 14 ounces of product has trace amounts of Selenium, it has no Molybdenum and Sodium.

Macronutrients in 14 ounces of Raw Pineapple:

14 ounces of Pineapple is an excellent source of Carbohydrate and Sugars.
It has a good amount of Fructose and Fiber.
It also has some Omega 3 and Protein.
It has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Pineapple with:

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Food Info

Nutrients in 14 ounces of Pineapple

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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