Pineapple
Description
The pineapple is the fruit of the Ananas comosus. It is an edible, golden, juicy tropical fruit shaped somewhat like a pine cone. Pineapples are a very rich of manganese, a good source of vitamin C, and a fair source of copper and potassium.
Available throughout the year, with peak season March through June.
Note: Good quality pineapple will be plump, large and fresh-looking. Crown leaves should be fresh and deep green. Fragrance is a sign of quality, but most pineapples are kept too cold to be fragrant. Mold, an unpleasant odor and dark, watery eyes are signs of inferior quality.
Caloric Content
| 1 | 2 | 3 | |
| Calories: | 77 | 199 | 131 |
| Protein: | .6 | .90 | .90 gm |
| Carbohydrates: | 19.2 | .29 | 33.89 gm |
| Fiber: | .84 | 51.51 | 1.12 gm |
| Total fats: | .66 | 1.11 | .29 gm |
| Saturated fats: | .05 | .023 | .023 gm |
| Unsaturated fats: | .3 | .135 | .134 gm |
| Cholesterol: | 9 | 0 | 0 mg |
1. Raw - 1 cup, 155 grams
2. Canned, Heavy Syrup - 1 cup, 255 grams
3. Canned, Light Syrup - 1 cup, 252 grams
| 4 | 5 | 6 | |
| Calories: | 79 | 217 | 104 |
| Protein: | 1.06 | .89 | .49 gm |
| Carbohydrates: | 20.42 | 55.90 | 27.08 gm |
| Fiber: | 1.11 | 1.12 | .37 gm |
| Total fats: | .23 | .29 | .12 gm |
| Saturated fats: | .015 | .023 | .009 gm |
| Unsaturated fats: | .103 | .133 | .058 gm |
| Cholesterol: | 0 | 0 | 0 mg |
4. Canned, Water Packed - 1 cup tidbits, 246 grams
5. Canned, Extra Heavy Syrup - 1 cup chunks, 260 grams
6. Frozen, Sweetened - 1/2 cup chunks, 122 grams
Vitamin Content
| 1 | 2 | 3 | |
| Vitamin A: | 35 | 37 | 37 IU |
| Thiamine: | .143 | .23 | .229 mg |
| Vitamin B-2: | .056 | .064 | .063 mg |
| Vitamin B-6: | .135 | .189 | .186 mg |
| Vitamin B-12: | 0 | 0 | 0 mcg |
| Biotin: | - | - | - mcg |
| Niacin: | .651 | .732 | .736 mg |
| Pantothenic Acid: | .248 | .255 | .252 mg |
| Folic acid: | 16.4 | 11.8 | 11.9 mcg |
| Vitamin C: | 23.9 | 18.9 | 19 mg |
| Vitamin E: | - | - | - IU |
1. Raw - 1 cup, 155 grams
2. Canned, Heavy Syrup - 1 cup, 255 grams
3. Canned, Light Syrup - 1 cup, 252 grams
| 4 | 5 | |
| Vitamin A: | 37 | 37 IU |
| Thiamine: | .229 | .231 mg |
| Vitamin B-2: | .064 | .065 mg |
| Vitamin B-6: | .182 | .192 mg |
| Vitamin B-12: | 0 | 0 mcg |
| Biotin: | - | - mcg |
| Niacin: | .733 | .733 mg |
| Pantothenic Acid: | .246 | .260 mg |
| Folic acid: | 11.9 | 11.9 mcg |
| Vitamin C: | 18.9 | 18.9 mg |
| Vitamin E: | - | - IU |
4. Canned, Water Packed - 1 cup tidbits, 246 grams
5. Canned, Extra Heavy Syrup - 1 cup chunks, 260 grams
| 6 | USRDA | |
| Vitamin A: | 37 | 5000 IU |
| Thiamine: | .122 | 1.7 mg |
| Vitamin B-2: | .037 | 1.7 mg |
| Vitamin B-6: | .092 | 2.0 mg |
| Vitamin B-12: | 0 | 6 mcg |
| Biotin: | - | 300 mcg |
| Niacin: | .366 | 20 mg |
| Pantothenic Acid: | .128 | 10 mg |
| Folic acid: | - | 400 mcg |
| Vitamin C: | 9.8 | 60 mg |
| Vitamin E: | - | 30 IU |
6. Frozen, Sweetened - 1/2 cup chunks, 122 grams
Mineral Content
| 1 | 2 | 3 | |
| Calcium: | 11 | 35 | 36 mg |
| Copper: | .171 | .258 | .260 mg |
| Iron: | .57 | .98 | .98 mg |
| Magnesium: | 21 | 40 | 40 mg |
| Manganese: | 2.55 | 2.754 | 2.764 mg |
| Phosphorus: | 11 | 17 | 17 mg |
| Potassium: | 175 | 264 | 266 mg |
| Selenium: | .93 | - | - mcg |
| Sodium: | 1 | 3 | 3 mg |
| Zinc: | .12 | .29 | .29 mg |
1. Raw - 1 cup, 155 grams
2. Canned, Heavy Syrup - 1 cup, 255 grams
3. Canned, Light Syrup - 1 cup, 252 grams
| 4 | 5 | |
| Calcium: | 37 | 35 mg |
| Copper: | .258 | .257 mg |
| Iron: | .98 | .98 mg |
| Magnesium: | 44 | 40 mg |
| Manganese: | 2.758 | 2.761 mg |
| Phosphorus: | 10 | 17 mg |
| Potassium: | 313 | 265 mg |
| Selenium: | - | - mcg |
| Sodium: | 3 | 3 mg |
| Zinc: | .29 | .29 mg |
4. Canned, Water Packed - 1 cup tidbits, 246 grams
5. Canned, Extra Heavy Syrup - 1 cup chunks, 260 grams
| 6 | USRDA | |
| Calcium: | 11 | 1000 mg |
| Copper: | .121 | 2 mg |
| Iron: | .49 | 18 mg |
| Magnesium: | 12 | 400 mg |
| Manganese: | 1.296 | n/a mg |
| Phosphorus: | 5 | 1000 mg |
| Potassium: | 122 | n/a mg |
| Selenium: | - | n/a mcg |
| Sodium: | 2 | n/a mg |
| Zinc: | .14 | 15 mg |
6. Frozen, Sweetened - 1/2 cup chunks, 122 grams
Amino Acid Content
| 1 | 2 | 3 | |
| Tryptophan: | .008 | .013 | .013 gm |
| Threonine: | .019 | .023 | .023 gm |
| Isoleucine: | .02 | .023 | .023 gm |
| Leucine: | .029 | .033 | .035 gm |
| Lysine: | .039 | .041 | .040 gm |
| Methionine: | .017 | .023 | .023 gm |
| Cysteine: | .003 | .003 | .003 gm |
| Phenylalanine: | .019 | .023 | .023 gm |
| Tyrosine: | .019 | .020 | .023 gm |
| Valine: | .025 | .028 | .030 gm |
| Arginine: | .028 | .031 | .030 gm |
| Histidine: | .014 | .020 | .020 gm |
| Alanine: | .026 | .046 | .045 gm |
| Aspartic acid: | .088 | .207 | .207 gm |
| Glutamic acid: | .07 | .105 | .103 gm |
| Glycine: | .026 | .036 | .035 gm |
| Proline: | .02 | .023 | .023 gm |
| Serine: | .039 | .048 | .048 gm |
1. Raw - 1 cup, 155 grams
2. Canned, Heavy Syrup - 1 cup, 255 grams
3. Canned, Light Syrup - 1 cup, 252 grams
| 4 | 5 | 6 | |
| Tryptophan: | .015 | .013 | .006 gm |
| Threonine: | .027 | .023 | .016 gm |
| Isoleucine: | .027 | .023 | .016 gm |
| Leucine: | .042 | .034 | .024 gm |
| Lysine: | .049 | .042 | .032 gm |
| Methionine: | .027 | .023 | .013 gm |
| Cysteine: | .002 | .003 | .002 gm |
| Phenylalanine: | .027 | .023 | .015 gm |
| Tyrosine: | .025 | .021 | .016 gm |
| Valine: | .034 | .029 | .020 gm |
| Arginine: | .037 | .031 | .022 gm |
| Histidine: | .022 | .018 | .011 gm |
| Alanine: | .054 | .047 | .022 gm |
| Aspartic acid: | .244 | .205 | .072 gm |
| Glutamic acid: | .123 | .104 | .057 gm |
| Glycine: | .042 | .036 | .022 gm |
| Proline: | .027 | .023 | .016 gm |
| Serine: | .057 | .047 | .032 gm |
4. Canned, Water Packed - 1 cup tidbits, 246 grams
5. Canned, Extra Heavy Syrup - 1 cup chunks, 260 grams
6. Frozen, Sweetened - 1/2 cup chunks, 122 grams
References
Kirschmann, John D. Nutrition Almanac: Nutrition Search. McGraw-Hill: New York. 1984.
Produce Availability & Merchandising Guide. The Packer. 1989.
U.S. Department of Agriculture. Composition of Foods: Fruits and Fruit Juices-Raw-Processed-Prepared. Washington D.C. 1982.
United States Department of Agriculture. How To Buy Food For Economy and Quality. Recommendations of the United States Department of Agriculture. Dover: New York. 1975.
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