Nutrients in 300 calories of Pineapple

Raw Pineapple (Ananas comosus).

Weight per 300 Calories

Pineapple

600g

Raw Pineapple has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

94%

300 kcal ▼

Macro Nutrients

Pineapple

Energy300 kcal

10.3%

Raw Pineapple has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.72 g

0.74%

Raw Pineapple has 0.72 g of Fat per 300 calories, which is 0.74% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.054 g

0.17%

Raw Pineapple has 0.054 g of Saturated Fat per 300 calories, which is 0.17% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.38%

Raw Pineapple has 0.102 g of Omega 3 per 300 calories, which is 6.38% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.81%

Raw Pineapple has 0.138 g of Omega 6 per 300 calories, which is 0.81% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pineapple has 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate78.7 g

60.6%

Raw Pineapple has 78.72 g of Carbohydrate per 300 calories, which is 60.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars59 g

81.5%

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

Raw Pineapple has 59.1 g of Sugars per 300 calories, which is 81.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose12.7 g

17.5%

≤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 12.72 g of Fructose per 300 calories, which is 17.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose10.4 g

Raw Pineapple has 10.38 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose36 g

Raw Pineapple has 35.94 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.4 g

22%

Raw Pineapple has 8.4 g of Fiber per 300 calories, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.24 g

5.8%

Raw Pineapple has 3.24 g of Protein per 300 calories, which is 5.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pineapple

Vitamin A18 μg

RAE, retinol activity equivalents

Raw Pineapple has 18 μg of Vitamin A per 300 calories, which is 2% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.47 mg

39.5%

Thiamine

Raw Pineapple has 0.474 mg of Vitamin B1 per 300 calories, which is 39.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.8%

Riboflavin

Raw Pineapple has 0.192 mg of Vitamin B2 per 300 calories, which is 14.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33 mg

18.8%

Niacin, nicotinic acid, niacinamide

Raw Pineapple has 3 mg of Vitamin B3 per 300 calories, which is 18.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.28 mg

25.6%

Pantothenic acid

Raw Pineapple has 1.278 mg of Vitamin B5 per 300 calories, which is 25.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.67 mg

51.7%

Pyridoxine

Raw Pineapple has 0.672 mg of Vitamin B6 per 300 calories, which is 51.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9108 μg

27%

Folates and Folic Acid

Raw Pineapple has 108 μg of Vitamin B9 per 300 calories, which is 27% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C287 mg

319%

Ascorbic acid

Raw Pineapple has 286.8 mg of Vitamin C per 300 calories, which is 319% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.12 mg

0.8%

Tocopherols and Tocotrienols

Raw Pineapple has 0.12 mg of Vitamin E per 300 calories, which is 0.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K4.2 μg

3.5%

Phytomenadione or phylloquinone

Raw Pineapple has 4.2 μg of Vitamin K per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pineapple

Calcium78 mg

7.8%

Raw Pineapple has 78 mg of Calcium per 300 calories, which is 7.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.66 mg

73.3%

Raw Pineapple has 0.66 mg of Copper per 300 calories, which is 73.3% 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

Iron1.74 mg

21.8%

Raw Pineapple has 1.74 mg of Iron per 300 calories, which is 21.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium72 mg

17%

Raw Pineapple has 72 mg of Magnesium per 300 calories, which is 17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.56 mg

242%

Raw Pineapple has 5.562 mg of Manganese per 300 calories, which is 242% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus48 mg

6.86%

Raw Pineapple has 48 mg of Phosphorus per 300 calories, which is 6.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium654 mg

19.2%

Raw Pineapple has 654 mg of Potassium per 300 calories, which is 19.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Raw Pineapple has 0.6 μg of Selenium per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6 mg

0.4%

Raw Pineapple has 6 mg of Sodium per 300 calories, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.72 mg

6.55%

Raw Pineapple has 0.72 mg of Zinc per 300 calories, which is 6.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water516 g

14%

Raw Pineapple has 516 g of Water per 300 calories, which is 14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Pineapple:

300 calories of Pineapple has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2 and Vitamin B3.
This fruit has some Vitamin K.
While 300 calories of product has trace amounts of Vitamin A and Vitamin E, it has no Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Pineapple:

300 calories of Pineapple has outstanding amounts of Manganese.
It is an excellent source of Copper and Iron.
It also has a good amount of Calcium, Magnesium and Potassium.
This fruit has some Phosphorus and Zinc.
While 300 calories of product has trace amounts of Selenium, it has no Molybdenum and Sodium.

Macronutrients in 300 calories of Raw Pineapple:

300 calories of Pineapple has outstanding amounts of Sugars.
It is an excellent source of Carbohydrate and Fiber.
It also has a good amount of Fructose.
This fruit has some Omega 3 and Protein.
While 300 calories of product has trace amounts of Fat and Omega 6, it has no Saturated Fat, Glucose and Sucrose.

Compare Raw Pineapple with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Pineapple

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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